Running (Lightspeed Treadmill) 44:34  6.71 mi (6:38 / mi)
shoes: Asics GT200 (Gray/light blue)
Same workout as last week, but topped out at 13mph (100% focus was needed at that pace, holy shit!).
Distance a little less than last week although same amount of time, lol. A little faster this week so mileage is off somewhere (perhaps I didn't remember the mileage correctly last week before I got a chance to write it down). Although if I recall correctly, Malcolm said something a few months back that the mileage is "close". I will have to question him on that.........
8 minute warm up, then 30 second repeats (10mph, 10.5, 11, 11.5, 12, 12.5, 12.5, 13, 12, 13, 12.5, 13, 12.5, 13) with 90 seconds recovery at 8mph. Then 90 second repeats (11mph, 11.5, 11.5, 10) with 30 second recover at 7.5mph.
Tough workout, but enjoyed it!