Notes
Very big improvement just by setting machine to 10.2 which would have broken my 6 minute record for 1 km but managed to smash through the 1km record by 23 seconds whilst not utilizing all my muscles in order to not stress them to much and retweek any thing. From Over 15 minute per mile last January to 9.03 mile pace this Start of Feb thats a massive 6 minutes saved off my mile time, achieved on a low mileage and with injury or tightness for the last few months, slowly getting through this injury just trying to manage my quads.