i had a good run today. it was similar to my midnight running last week, but i upped the intensity a litte bit.

• warmup
5 min @ 4mph/3.0 incline

• run
8 min @ 6mph/flat
10 min @ 6mph/incline varying between 1.5-7.0
4 min @ 6.2mph/flat
5 min @ 6.2mph/incline varying between 1.5-5.0
3 min @ 6.5mph building to 9.5mph/flat

• cooldown
1 min @ 4.5mph
1 min @ 4mph
1 min @ 3.5mph
1 min @ 3mph
1 min @ 2.5 mph

between the 10 minutes spent warming up and cooling down and the 30 minutes running, i made it 3.7 miles. not too shabby.

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