Treadmill tempo 33:04 3.5 mi (9:27 / mi) +56m9:00 / mi ahr:143 max:178 shoes: Asics Gel-Nimbus 16
Threshold run on the treadmill. 2 x 5 min @ 8:00/mi pace with 1 min in between. And then 2 min @ 7:30 pace after 2 min recovery, since I was already sweaty. And warm up and cool down stuff.