4.5+ miles - Treadmill intervals

It was far too rainy outside to go running, so I headed to the gym.

I wanted to do a hard workout, so I searched around for some that I can do on a treadmill and found these, of which I chose #1:

The Speed Demon.
Run easily for 10 minutes, then set the treadmill at a speed about 20 seconds per mile faster than your best recent 5-K pace. Run three 3-minute repeats at this speed, alternating with 3 minutes of very slow jogging. After completing a set of three repeats and recovery jogs, rest for 5 minutes by jogging. Then run a second set of three repeats and recovery jogs. When finished, run easily for 5 minutes to cool down.

20 seconds faster than my best 5K pace is about an 8:40 pace.

So I did it. My "slow jog" on the rest intervals started out around a 10:00 pace, and devolved over time to a jog/walk. And on the 5:00 "rest" period, I got off the treadmill and went to the bathroom, instead. I'd jogged something loose, apparently.

However, I did return to the treadmill and finish the second set of intervals, and did the 5:00 cool-down period.

It might have been as much as 4.8 miles total, but I'm calling it 4.5+ because I'm not sure the total distance - I had to move between different treadmills and didn't pay close attention to the total miles for each segment.