Treadmill Thursday

Well, today's focus was a hard treadmill run.

75' in total (9.75 miles) as:

20' warm-up with a few pick ups
8 X 3' hard, 3' ez
warm-down

#1-4: 10.0 mph, 1.5 % incline
#5-6: 10.5 mph, 1.5 %
#7-8: 11.0 mph, 1.5 %

I had to cheat a bit on the last one and pull myself forward on the treadmill a few times.

An easy 1000yd swim afterwards, and a nice steam session finished up the workout.
The day was completed with an easy 60' spin on the trainer once I got home.