running (treadmill) 26:30 [4] 2.7 mi (9:49 / mi)
thought i'd do something different to normal to mix it up a bit, did 3 mins, did a warm up then 5 mins at 7 mph, then for the next 10 mins went up to 8 mph and back down again by tweaking it up/down by 2 every minute, then at the end did a final 5 mins at 7mph. then a warm down