Sounds like a plan. We got a nice trail near the house thats got 12 miles of road.
Anyway late entry:
2 min at lvl 7 then 1 min at lvl 8 for approx 7 minutes then switched to:
2 min at lvl 6 then 1 min at lvl 8 for approx 8 minutes. Not sure how accurate that is I pulled out the emergency stop button on the treadmill by accident.
Then did 3 intervals of:
walk at 2.5 till heart rate went below 119. Took about 2.5 minutes. Then sprint at level 9 for one minute.
Felt pretty good. Intervels are a B***H. O.o
"Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”