Ok felt in a rhythm ran 7 miles at 7:30 second run and this seems promising and a good start. At roughly 6 miles I started to increase from 8.5 up to 10.5 with a 11.5 sprint at the end. Really the only good thing about the tread is that you can increase and decrease the speed and incline anytime. One thing that I don't want to lose is my sprinting speed so doing a increase in speed is important. I think that I will do a quarter mile increase then a quarter mile normal, see how I can push the limits.
The spin bike was 20 miles in a hour so 20 mph not bad and looks like a good start I would really like to be able to start with 20 mph to begin the season and get into the 24 for races even higher since I ended the season with a 24.5. So I did some ups and downs, hard resistance and easy warm up and warm downs, but the spin felt good. Now Need to really start to look at my diet and fluid intake.