I ran .23 miles in 1:28 on the treadmill.  

My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, and 8.0 on a treadmill for each speed for 1 minute and 15 seconds with 1-minute break inserted in-between each change of the speed with 30-minute break inserted between 7.0 and 8.0.  I took at least a 45-minute break before I ran .23 miles with a speed of 9.3 on a treadmill.  Before I worked with the speeds on a treadmill, I performed exercises in under 3 minutes.  I performed warm-down exercises for less than 3 minutes.     

WeWard: 4.78 mi

DISTANCE