Notes
3 miles @ 6.5-6.7mph
10x100m @ 9mph (6:40mpm) for 30 seconds - calculators called for 6:11 pace for ~23 seconds but that's 9.7 mph and I'm not sure i could stay on the treadmill at that speed! intervals had 1:30 minute recoveries @ 6.5 mph
rest @ 6.5-6.9mph
really felt good and easy...yesterday sucked monkey balls, had a headache the entire frigging day and did nothing but eat a bunch of junk and try to take a nap after work :(