running tempo (Treadmill) 30:00 [3]
shoes: Asics GT 2140
A little too chilly to run outside today so used the treadmill for a tempo run.
10 min warm up at 10:00. 12 min at 8:34. 8 min warm down at 10:00. Could lengthen the tempo time next time to 13 min. Tempo speed is based on latest vdot, although it seems a little slow. Warm up speed seemed slow as well but vdot wants me to do 10:34 for long and recovery runs.