Anytime Fit. PM treadmill run - 8 mi. @ 8mph most of the way. mile 6 @ MP, which equates to 9.2mph for me, and 0.25mi. @ 10k (~10mph) ?? The 10k-vs.-MP paces don't seem comparable?
8 mi. total - 59:40
~30 min. of strength stuff after run:
lunges with weights, squat press with light weight on machine, some ab stuff, some hip reps, mostly legs and core, you get the idea.
While working out, I am reminded of why the gym is not for me - some random dude I don't know has been eying me the whole time (prolly cause of my short shorts) while running and going through my light strengthening work. Then I'm in the middle of a set of abs on the floor next to a machine I have just hopped off of, and he struts up and loudly says, "you mind if a work in a cycle?" I'm like, "Sure, I'm done, pant, pant (in between situps)" -- HE then rips the weight assist bar out that I had been using and loads on some weight to resist - clearly for much "stronger men", very loudly grunts out about 5 reps and slams the weight down and struts off...
wow - he showed me. :)