Notes
Good TM run on a hot and humid day. I started with a separate 1/4 mile walk to loosen up, then did a progression from 5.4 to 6.7, changing pace with each song, then back to 6.1, followed by a 20 minute TM program that alternated two minutes at 6.0 with two at 6.8 to 7.2. Elevation was 300' total gain. Water break every 3 miles.