Treadmill. I am back on the board. After about a two month hiatus, finally made it back out. 10 minute walk warm up, one 12 minute mile, 3 easy sprints for a minute at 6 mph followed by a minute walk at 4 mph, 3 sprints at 6.4 mph with a minute recovery at 4 mph, and one final sprint at 6.5 followed by a minute recovery and cool down for 14 minutes at a walk.
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