Distance: 3.41 miles
Time: 30 min.
Average: 8:48
Run type: Speed
Location: Treadmill
Weather: na
Aches: None
Injuries: none
Session Notes: I knew I was only going to run for 30 min., so I decided it might as well be a speed type workout. My goal was 3.3 miles in 30 min. I started at a 9:40 pace and increased my speed by one-tenth mph every .25 miles. When I finished the first mile I increased my pace to 8:57, then continued my one-tenth faster every .25 until I hit 8:06. The steady buildup translated to a pretty high quality run.