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Notes

Treadmill, Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.

1mi ea 6.3 thru 6.6mph on 2% Incline, then

2mi @ 6.2mph on 3% incline (Treadmill conversion chart shows this to equate to 8:44min/mi)

Cool-down 0.4mi, 3-0% incline at 4.3-4.0mph.