6 miles today using Runerval 1.0 for the first 4 miles and was then on my own for the rest

5 mins warmup

3x1 min ON 1 min OFF base pace + 2 miles (use 5.5 for bp so 7.5mph, recovery at 4.0mph for 1st 3os and 5.0mph for 2nd 30s)

2 mins @ 5.5mph

3x1 min ON 1 min OFF base pace + 3 miles (use 5.0 for bp so 8.0mph, recovery at 4.0mph for 1st 3os and 5.0mph for 2nd 30s)

2 mins @ 5.5mph

4x45s On 45s OFF (BP = 6.0mph incline 2%, 3%, 4% and 5%)

2 mins @ 5.5mph

2x1min ON 1 min OFF (bp +3 = 8.0mph , 3% incline)

rest at 6mph

6 miles @ 64:11

Looking back at my training log this is the first time am able to do this DVD in his entirety without constantly modifying my base pace, this workout was still done with my training guideline, only exceeding my 1 ,ile base my .1 since it is easier to punch it in.