Treadmill tempo 39:13 3.5 mi (11:12 / mi) +80m10:28 / mi ahr:129 max:155 shoes: Asics Gel-Nimbus 16
Tempo 2 x 1km @ 5:10/k (8:20/mi) with ~1 min rest between. Warm-up 0.5 mi walking, 1 mi @ 2%/10min/mi, tempo, 0.5 mi @ 2%/10min/mi, cool-down walking off the clock.