With the rain, and feeling under the weather, I took myself to the treadmill:
11:00 warm up
2:00 @ 11.2 mph (1:00 rest)
2:00 @ 11.2 mph (1:00 rest)
1:00 @ 11.2 mph (1:00 rest)
2:00 @ 11.2 mph (1:00 rest)
2:00 @ 11.2 mph (1:00 rest)
1:00 @ 11.2 mph (1:00 rest)
2:00 @ 11.2 mph (1:00 rest)
2:00 @ 11.2 mph (00:30 rest)
1:00 @ 11.2 mph (00:30 rest)
2:00 @ 11.2 mph (00:30 rest)
1:00 @ 11.4 mph
5:00 cool down
18:00 total running at this speed (or just over 5K)
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