Notes
Twenty minute warm up while getting used to the machine. Nice piece of equipment, late-model Life Fitness. Detailed data board, good calibration. Started at 10:00 m/m on 0.0% grade. Alternated every two minutes increasing grade 0.5 or pace 0:10 sec per mile. Jogged it out after reaching 9:30 m/m on 1.5% grade.
Stretched, then began Interval Workout. 4 x 5 minutes @ 5K-10K Effort w/ 3 minute jog intervals. Re-set grade to 0.0%. Did reps at 6:31 / 6:18 / 6:07 / and 6:07 for three minutes, then 6:03 for final two. Messed up and shorted my second interval to only two minutes.
More stretching followed by 15:00 cool down.
Hauling heavy luggage up small incline Monday night. Felt twinge in upper R HS near glute/grion area. Will get tight when I don't move, and is tender to touch. Feels fine when I move around or run. Better as today (Tuesday) goes on. Watching it close.