I did intervals on the treadmill in the hotel:
2 mins each at 6.4 mph, 7.0 mph, 7.5 mph, 8.0 mph with 1 min break in between.
then 1 min each at 8.5 mph, 9.0 mph, 9.5 mph with 2 min break in between..
then quick sprints at 10.0 (5% incline)
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