Notes
1 mile easy
(7) .5 mile sprints starting at 7.5 mph and going up w/ a .1 mile slow jog at 3.5 mph in between
3.54 (7:48 pace)
3:47 (7:34 pace)
3:45 (7:30 pace)
3:38 (7:16 pace)
3:32 (7:04 pace)
3:27 (6:54 pace)
3:20 (6:40 pace)
TOTAL OF 3.5 MILES AT SPEED...25:23 (7:15 pace) (but with .6 miles walk in between)
finished with .7 miles at easy pace
then I walked 1 mile at a 10.0 incline at 3.0 mph for 20 min (guy at oil change place said this was a great way to boost Vo2 Max)