Light workout

2.1 mile warmup outside,  triple layered, so cold.  14:00.

Short simple workout.  I was going to do 10x2:30 downcycles outside with 90 seconds float.  Too cold to try and go fast outside, plus the treadmill is getting me in better shape.

Did 5x2:30 downcycles, but instead of getting faster every 30 seconds, I brought incline up every 30 seconds and kept it at 6:00 pace for entire workout other than last one when I sped up to 5:56 pace.

30 seconds @ 2%
30 @ 3%
30 @ 4%
30 @ 5%
30 @ 6%

Then 90 seconds float at same pace but @ 0%, probably equal to 6:15 mile effort. 

At 6:00 pace 2% is about equal to 5:52 pace, and 6% about 5:16 pace.  I did this workout a lot on treadmill in 2010 on the shitty cold days, so it seems to work.  Makes flat running feel really easy.

Could have squeezed a couple more in with 30 minute treadmill time limit, but I decided to do some pickups at 5:00 pace @ 1.5-2% to finish off my time.  5 miles total, 29 something.

1 mile easy on the square 100 meter track before throwing the layers back on.

2.13 cooldown outside, 14:40.  Way colder in dark.