I was assigned some speedwork on the treadmill today, and it was challenging, but satisfying at the end! I was to walk 1 mile to warm up, 1/2 mile at 100%, followed by a 3-minute rest, then another 1/2 mile at 100%, then a 1/2 mile walking cooldown. My final numbers were:
Walked 1.02 mi in 21:05 min
Ran 0.50 mi in 5:48 min
Ran 0.50 mi in 5:34 min
Walked 0.65 mi in 12:07 min
It's a little bit hard for me to guage 100%, oddly enough. I wonder if I could've pushed myself a little harder. And on any given day, 100% could be a little bit different, depending on the circumstances. At least I have numbers now, something to compare to down the road.