Use Carmichael,s Tempo Mp3 for my workout today and did very well, was able to maintain the speed from yesterday
4 mins -7mph
6 mins - 6.8 mph
8 mins- 6.6mph (2 breaks at 4mph for 30secs)
10 mins -6.4 mph (1 break at 4mph for 30 secs)
finish up for 5 miles between 6.6 - 7.2
My son started the Couch to 5K program today on the treadmill, I was on the spinning bike with the gymboss telling him when to run/walk.
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