The downside of having a training program is having to stick to it, whether or not you feel like it.
This morning I did not feel like it.
However, I still jumped on the machine and set to with the specified task of running 10 miles. After a brief warm-up, I varied the speed every quarter-mile within the range 7 to 8.5mph, but more towards the bottom end if the truth be known.
I had no radio on so only my thoughts for company and I forgot to ask Kim to open the door so after 30 minutes I jumped off to open it and got straight back on again.
With 2.5 miles to go I set the speed to a constant 7.6mph, but with a mile to go I realised I was going too slow to come in underneath 80 minutes, so I increased to 8mph.
So ten miles in 79.44, average 7.5mph.