"Treading" #2

Since I had such a great run doing the "treading" workout, I decided I would hit the treadmill and see how today went.  I also thought maybe I should write down these workouts to see if I have any improvements.  Here's how the "treading" went down today.

5 min @ 11:32 min/mile
5 min @ 10:31 min/mile
5 min @ 11:32 min/mile
4 min @10:00 min/mile
4 min @ 11:32 min/mile
3 min @ 9:27 min/mile
3 min @ 11:32 min/mile
2 min @ 0\8:57 min/mile
2 min @ 11:32 min/mile
30 sec @ 8:31 min/mile
30 sec @ 8:00 min/mile
1 min standing on the edge of the treadmill taking deep breaths and keeping the puke down
2 min @ 12:00 min/mile (trying super hard to stop dry heaving)
1 min @ 11:32 min/mile
1 min @ 11:00 min/mile
1 min @ 12:00 min/mile

I ran for 40 min.  I burned 490 calories.  My average heartrate was 164 bpm. I ran 3.?? miles on the treadmill.  Darn it...why can't I remember. So, how does that compare to last time?  My warmup and cooldown and recovery times were at 11:32 pace instead of 12:00 pace. I'm pretty sure that my distance was longer this time.  My last interval and first intervals were not as fast.  I'm wondering if that's a difference from a first thing in the morning run to an early evening run. 

Anyways, that run is in the books.  Now, I just need to convince some of my running buddies that this is a fantastic workout!