Treadmill sweat fest, did kind of an arbitrary workout just to not read into the numbers too much, ran the mile to/from gym, then something like 3.5 mi> 7x90" on/steady then I think I ran to finish 6 mi at 6' pace all at 2% incline I believe. Most of my faster portions were 5:30pace , worked down on last few intervals and didn't overreach on effort, no paces slower than 10mph; we drove to AR after this but never found the time to double |