I ran on the elliptical for 30 minutes yesterday and did 3.25 miles. I reached the 3 mile mark at 00:27:10, so far that is the fastest I've done 3 miles. My RPM's on the machine were between 60-75, with the occasional creep into the high 50's. I feel like I am going at a good pace to reach my intermediate goal of 185 hopefully I can have it done by Christmas.