Speed workout on the treadmill this morning.

1% incline
10:00 warmup
3 x (1200m @ z3+ , 2:00 RI, 600m @ Z3+, 2:00 RI)
10:00 cooldown.

Intervals were done at 6.3 (9:31 pace) or 6.2 mph, with my heartrate coming down fairly well on each RI until the last one. I felt really good on all intervals, even the last one.

BTW, I found a cool treadmill pace conversion chart.
http://www.funfitnesssolutions.com/t...conversion.htm

It gives you "equivalent" paces for each incline on the treadmill.

Susan