Ran on the treadmill today. Started at 7.0 mph and an incline of 4% for the first 2 miles. Then I dropped the incline to 3% and stayed at 7.0 mph for the next mile. Then dropped the inlcine to 1 % for the next mile at the same speed and finally went to 0% incline for the last two miles that started at 7.5 mph and wen to 8.5mph. A total of 6 miles in 49:50 then walked slowly for the last .6 miles. |