On treadmill with Stryd (calibrated at 101.2) - about 16 seconds slower than posted speed.
Did modified short hill/tempo combo - shortened hill to 60 seconds and lengthened tempo to 12:30. Structured as:
-1:00 at 4.5 incline, speed of 8.7
12:30 at 1.0 incline, speed starting at 8.7 or 8.8 and building to 9.0 or 9.1.
Recoveries were mostly 2:30 at 1.0 incline and 6.7, except for one with an extra 30 seconds for a bathroom break.
Pace felt faster than what Stryd was reading, but I guess that makes sense, given my later checks with the treadmill.
Tempos supposedly were 6:48 and 6:41, but I suspect they were faster.
Breathing was Advair 250/50, Qvar, and 1 puff of rescue before - breathing good.
Breakfast was rice, hemp powder, and smores and salted watermelon Gus - had some GI inflammation - I think I'm flaring again.
Music was Zoltar - Outerworld 43.