Notes
Basically an easy treadmill run. After a slow warmup mile, did miles 2 & 3 at 10:00 (as indicated on the treadmill) using a cadence of PodRunner 179. Then slowed it down to a treadmill setting of 11:06. Note, for an easy run of 10:15, that 10:15 + 2(176.2 - 150) = 10:15 + 2(26.2) = 10:15 + 52.4 = 10:67.4 = 11:07.4. So the treadmills setting of 11:06 was right on.