During an endurance run, do 8 x 2 min @ 4% grade. 2 min @ 0% grade to recover. Hills at zone 3 effort.

• 4.84 mi
• 45:00
• 9:46 /mi

Fun on a treadmill again.

I had a decent day at work and was excited to get home to this one. I had the right workout programed this time and it went nicely. Started out at a 5.5 mph pace and increased to 7.5 mph on the first two iterations with recovery at 5.5 mph. The remaining six iterations I settled in much better at 7 mph and 5 mph. For the cool down section, I was back at 5.5 mph.

I’ve got the ice pads on my feet and compression pants on my legs eating dinner. Dinner was pretty great too. Baked Pacific Cod with couscous and long green beans. Melted garlic butter with lemon wedge. Mmmm. Feeling good, ready to shower and get to bed.

For music, I took my phone with me. I threw on a Lil Baby and Finesse2Tyme video playlist on YouTube. I was silently turning up!