Notes
High end aerobic workout: 8 x (3 min ON / 2 min Steady), w/ 10 min w/u and 10 min c/d
The ON speed was 8.7 mph, Steady was 7.2 mph. This is a very tough workout. HR creeping up toward 164 bpm toward the end of the last few ON portions.
SAM Hard afterwards. Probably 15 more minutes of strengthening and flexibility exercise, HR stays high, still sweating.