Yesterday afternoon I did a tempo run on the treadmill. I did 6.0 miles in 56:16, which is 6.4 mph. This was a relatively hard run, since my legs were getting sore from my morning workout.
This morning I did P90X2 Balance + Power. My quads are quite sore from the NROLW workout yesterday morning, presumably the squats. I did not push this workout too hard, but did OK with it. I burned about 190 calories.