I have been doing this one twice a week for a couple weeks. I like it.

I have net been doing all 6 though, runs haven't been that long. They still have been good though.

Right now I am doing easy at 6 or 6.5 mph and hard at 8 mph. I don't trust the treadmill speed, but based on HR, I can probably pump this up some on the speed side.

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Ironman Certified Coach

Currently accepting limited number of new athletes

I did this for a long bike workout during a football game. I never realized how MANY comercials there were. Game was Z2, commercials Z4. It was brutal

Not sure why I like these, but the TrainerRoad workouts that are at Sweet Spot and are sets

For example 3 X 20 or 3 X 30 or 5 X 10 or some variation. I like the challenge of keeping focused at a good effort for a long time as i think it builds mental focus.

Back when I was a runner, I like either 1000M or Mile repeats on the track. (In Ontario back then, it was an indoor track)

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Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike