Did four miles on the treadmill at the gym today. 4 miles in 39:49 ... which is "only" a 9:57/mi pace.BUT ... I did all four miles with a 5 degree incline set. 1050 feet of elevation gain! :-)
My heart rate at that pace/incline leveled off around 160 bpm, which seems like would be a manageable rate for the 10K of the Olympic tri distance.
Fun stuff ...
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