Stretched for 3 minutes, then ran 3 miles @ 6.5 mph/2.5% grade. What I did mentally was once I got to 3 minutes into the run is envisioned running the Columbia River Half and every minute represented a mile. So when I looked at the clock and saw that I was at 5 minutes into the start of the run I was at mile 5 (which is the turn going south down the big hill before going back on to the bridge).
Then once I got to 28 minutes put the speed at 7.0 miles, and then at 29 minutes 7.5. Once I got to 30 minutes I was at 3.25 miles. Then I put it at 3.0 mph and walked a half lap (0.125 m), took my pulse (160 bpm) then put it on 8.5 and ran a half lap.
Got off and stretched real good.
Total distance: 3.5 miles @ 32:30
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