Notes
1 mile warm-up, 4 mph to 6 mph, then (all at 1.5% incline)
2.5 miles at 6.8-6.9 mph (HR steady around 140 bpm),
then 6 minute break to use restroom and change shoes (started in NB RC 1600's, switched to VFFs due to blisters starting to form -- I had no socks)
then 3.5 miles at 6.8-6.9 mph (HR steady around 140 bpm).