Walking warm up/down (walk) 20:00 [2] 1.5 mi (13:20 / mi)
Weather looks bad today - so track may go to Thursday and hills today - plan this week is 4x400 at 70-80 sec with 100m walk and 4x200m at 32-36sec
Running (warm up cool down) 27:00 [3] 3.0 mi (9:00 / mi)
Running (Speed (treadmill)) 7:30 [5] 1.5 mi (5:00 / mi)
Speed won out over hills today. Adapted RW HS workout for track to treadmill. 1% grade then 4x75sec at 5min/ m pace with 75 sec rest, then 5x30sec with 30 sec rest. The "200's" feel nice after the hard 4's. good workout