run 4:00:00 [3] 21.0 mi (11:26 / mi)
I ran a 5.5 mile loop at approx a 10:00-10:30 pace
then treadmill for 60 minutes with varying speeds and inclines unto 15%
ran another 5.5 mile loop outside at the same 10:15-10:30 pace
last treadmill session for 60 minutes at varying speeds and inclines up to 15%