elliptical tempo 1:00:00 [3] 7.5 mi (8:00 / mi)
Did forward and backward legs (5min each), with a pace ranging from the low 7's to the mid 9mphs for 30min. The second 30min, I did two minute stints in the 7mphs (both forward and backward) with 30sec sprints with speeds above 11mphs.