This was my first treadmill run since some time last year. After seeing all those 'reality' videos of people falling off the end of them, and the consequences of my own fall, I was a bit leery at first. However it all went well.
Did a 5 min warmup walk, then ramped up to what it said was 5 mph. I couldn't get metric numbers. This was a nice pace, with heart rate in mid zone 2. For the 3rd of 4 sets I wound the speed up to 5.3 mph for the first part of the run, but that started driving my heartrate up into zone 3, so I dropped back. Did another 5 min walk to cool down, and a little bit of stretching after. 4 x 9/1.
Running on a treadmill is weird. It doesn't feel at all like running. I don't think you are working as hard, since for me a 5 mph (8 kph) is a fairly quick pace, mid zone 3 at best. On the treadmill I was solid zone 2. My calves felt a little bit tight going in, but they didn't bother me at all during the run. I felt nice and strong throughout. Let's hope that carries into the bike workout tonight.
Estela had new bearings installed in the crank, and the spin was smooth as silk. Greg gave us a bit of warm up, and I found the one leg drill much easier than it has been. My muscles couldn't have changed that much in less than a week. Then the dreaded 20 minute time trial. Pedaled my brains out in a mid gear on the small chainring. Actually heart rate was steady at the top of zone 2, cadence was steady at 95, but my legs were getting a little tired by the end.