Elite for my age: Walked one mile at 11:55

Elite for my age: Walked .45 miles at 4:39 Pace: 10:20

Part I: Warm-up exercises: Less than one minute

Part II: Speed: Increase initial speed from 3.0 to 3.9 at .01 miles at each change of speed 

Part III: Speed: Increase initial speed from 4.0 to 4.8 at .01 miles at each change of speed 

Part III: Walk: 1st mile: Initial speed: 4.9

4.9 .50 mi

5.0 .75 m

5.3 .85 m

5.4 .92 mi

5.7-5.8 .94 mi

5.9-6.0 .96 mi

6.4-6.8 .98 mi to end of mile

Time: 11:55 for the 1st walk

I had to move to the side of the treadmill two times for a total between .07 to .09 miles.

Part IV: 2nd Walk: .45 mi: Initial speed: 5.9

5.9 .01-.35 mi

6.0-6.1 .35-.40 mi

6.2-6.5 .45 mi

Time: 4:39

Pace: 10:20

I had to move to the side of the treadmill one time for a total of .04 miles.

Run: Speed of 11.5 was skipped tonight with the videos because of an upset stomach.

Part V: Warm-down exercises: Less than one minute

True Treadmill