On Fluffy. Incline at 1% for most part.
Did fartlek warm-up of 3:00, 4x0:30, 4x0:10, and then did a 4 mile tempo on the treadmill - started at 8.8, worked up to 9.0-9.1 which I held for most of it, and up to 9.2/9.3 at the end. Paces for the fast part way off as measured by foot pod. I think I should just get a treadmill sensor and give up on the footpod for the treadmill running since I know the treadmill is accurate.
Supposedly the tempo was 4 miles in 27:03 - as noted, I suspect it was a bit faster.
Footpod was calibrated at 103.7
Wore ankle braces. L/R balance very biased to right.
Breakfast was rice, hemp powder, and salted caramel and smores GUs - sat well.
Breathing was good - Advair 250/50 and Qvar.