Tried the treadmill again because of the horrid weather.
5 minute warm up 3.5mph (5.6 kph)
5 minute run 4 mph (6.4 kph) then I accidentally pressed stop!! Dur!!!! Start again........
25 minutes 4 mph (6.4 kph)
5 minutes 5 mph (8.05 kph)
5 minute cool down at 3.5 mph (5.6 kph)
Thought I'd speed up the last five mins to see how I coped.
Also did some gym work to mix it up afterwards.
A good run and a good work out. 2 more til the 9 weeks are complete!! About to order my garmin forerunner 10 so I can track my outdoor progress better