To be honest I was walking at 3.4 mph for about 7 minutes and just got too bored and felt inspired to run. I cranked it up to 7 mph and decided to do a few standard sets but only at 7 mph because I was feeling kind of tired.
So I did 6 sets at 7 mph and got the heart pumping, my apologies to myself for the lack of details, we'll make it up to you on the 22nd.
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