Notes
10 min w/u
40 min: 3 min ON, 2 min Steady (ON = 8.7 mph/1%, Steady = 7.2 mph/1%)
11 min c/d
I started with faster paces (8.9 mph and 7.5 mph), but I would not be able to sustain this. Also, I am not ready to shift to 4 min ON/1 min Steady for the 2nd 20 minutes of the workout. Tough workout, really feeling it at work at Noon.