Treadmill Run

stretch hamstrings, thighs, calfs 30 seconds each

R 1.0m 15:00 4.0 145
break
R 1.0m 15:00 3.8-4.0 150-155
short pause to walk with deliberate right leg flexing
R/W 1.25m 22:00 3.0-4.0 130-150

Total 3.25 miles