Progressive tempo, 6 miles. Started at 7:24 pace, finished at 6:58 pace, with a 6:28 pace kick the last 0.2 miles of the tempo. Didn’t feel good going into the run (sinus infection, headache). Don’t try this at home, kids. Only an insane man would do a hard workout when he didn’t feel well to start with. Surprisingly enough though, I feel okay now.

Planned treadmill settings by mile:
0 – 6.2 mph
1 – 8.1 mph
2 – 8.2 mph
3 – 8.3 mph
4 – 8.4 mph
5 – 8.5 mph
6 – 8.6-9.3 mph (6’28”)
7 – 6.4+ mph

1 mile warm in 9:40
6 miles in 43:05 (7’11”)
1 mile cool in 9:20

Weight 167 pounds