Run (Treadmill) 1:00:00 [3] 6.48 mi (9:16 / mi)
shoes: Asics Gel-Os Racers
Today I was supposed to do 1 min on and 1 min off @ 8% incline at 9:10 m/mile, however, I was only able to do 1 min on 2 min off. I ended up doing 8 of these increases:
15 min warm up
5 min 4 strides @ 11.0 mph
20 - 21 min @ 8%, 9:13 m/mile, 21 - 23 min flat, 9:13 m/mile
23 - 24 min @ 8%, 9:13 m/mile, 24 - 26 min flat, 9:13 m/mile
26 - 27 min @ 8%, 9:13 m/mile, 27 - 28 min flat, 9:13 m/mile - Oops!
28 - 29 min @ 8%, 9:13 m/mile, 29 - 31 min flat, 9:13 m/mile
31 - 32 min @ 8%, 9:13 m/mile, 32 - 34 min flat, 9:13 m/mile
34 - 35 min @ 8%, 9:13 m/mile, 35 - 37 min flat, 9:13 m/mile
37 - 38 min @ 8%, 9:13 m/mile, 38 - 40 min flat, 9:13 m/mile
40 - 41 min @ 8%, 9:13 m/mile, 41 - 43 min flat, 9:13 m/mile
43 - 65 min cool down, 6.2 mph - tough run!