Yesterday I was in Fargo on a trip, so I decided to do a high intensity treadmill workout. It was only 20 minutes, but I had the incline cranked up to 4.5. First 5 minutes was 6.2, second was 6.4, third was 5.8, and the final sprint was increased every 30 seconds, eventually at 11.0
Also, I'll review my goals later tonight. I'm on 3 hours of sleep.