Notes
10 min w/u, 45 min at 8.0 mph (1.5% for 3 mi, 1.0% for 3 mi), then 10 min c/d.
7:30 pace felt ok, but I was getting more tired than I should. HR was in the upper 150's, so I backed the incline down to 1.0%. I should be able to handle 8.0 mph,1.5% for 60 minutes with no problem; I will check on this in a couple weeks.
I hit the pool afterwards for a 15 min swim, rather than SAM Hard. Also, I hit the spa pool and stretched for about 10 minutes after the swim.