So on Wednesday, I knew I had to make it up. It was a bit rainy, so I headed to the gym to run 10k on the treadmill. I used 2:1 intervals, with negative splits.
Mile 1 - 5.0 - 12 min/mi
Mile 2 - 5.2 - 11:32mm
Mile 3 - 5.4 - 11:07mm
Mile 4 - 5.6 - 10:43mm
Mile 5 - 5.8 - 10:21mm
Mile 6 - 6.0 - 10:00mm
Last .2 - 7.2 - 8:20mm
When walking, I walked a 4.0 pace (15 minute mile). I ended up finishing in 1:16:13, which is an average 12:09 pace. Not very fast, but it was HOT at the gym. They turned off the fans right after I started running, and I didn't see a worker until over halfway through my run. Finally the turned on the fans. UGH! Hot and sweaty with no wind in my face! But I finished and that is all that matters.