Notes
Monroe Aquatic Center. Treadmill, Warm-up 0.4 mi @4.0-4.3 mph for 6:00 minutes. 2% Incline:6.4 mph-5.73 mile.
Cool down 0.2mi 4.2-4.0mph on 2%-0% Incline. Bike for 30 minutes after run, 7.93 miles for 30 minute, average 15.1 mph.
Training Plan Entry
Easy
10 mi
Treadmill, Warm-up 0.4 mi @4.0-4.3 mph for 6:00 minutes. 2% Incline:6.3 mph-5 mile.
Hill Walk; 0.05 mi ea 3%-12%-12%-3% incline x2 (2 mi), at 4.4.- 4.0 mph, Cool down 0.2mi 4.2-4.0mph on 2%-0% Incline.