Notes
Treadmill at work. I was keeping a 180/182 cadence until my mp3 player shut down during mile 7.
Mile 2: 10:20 @ 126
Mile 4: 10:00 @ 129
Mile 6 09:31 @ 133
The other miles were various. This higher cadence does drive the heart rate higher it seems, at least at these slower cadences.
I also tried the foot drag method for the first time. I kept smashing my knuckles against the front of the treadmill, which rarely happens. Seems the body wanted to go faster than the treadmill was going. Maybe there is something to this technique.