Notes
Neighborhood 3.12mi
L1 9:13 (1mi), L2 9:20,(1mi), L3 9:42 (1mi), L4 0:47 (.11mi)
Cool down 1.78 mile, 26:14 minutes, 14:44 min/mi
Training Plan Entry
Tempo
3 mi
Treadmill, Warm-up 0.4 mi @4.0-4.3 mph for 6:00 minutes. 2% Incline:6.3 mph-1 mile, 6.5 mph-1 mile, 6.7 mph-1 mile
Hill Walk; 0.05 mi ea 3%-12%-12%-3% incline x2 (2 mi), at 4.4.- 4.0 mph, total 28:42 minutes
Cool-down 0.2 mi, 3-0% incline at 4.0-3.0 mph