Notes
Treadmill at work. Was supposed to do 2 slower miles, then three repetitions of 1/4 at 8:57 (there is no setting right at 0900) and 1/4 recovery at an incline level of 4, and then fill out the rest of 7 miles at an easy pace. As it turned out, I damn near died trying that. Something has to change, either the incline percentage or speed. As i was trying to adjust the incline back to 0 and slow down the speed for the recovery lap I developed urgent GI issues, so had to pull the plug on today's run.
The actual paces run were slower than what is shown on Garmin. The first mile was high elevens, the second one would have been over 11 also I believe. The 0.25 was at 8:57.