Notes
Alternating in the 8:00-8:30 pace range did not seem hard. Could be because I'm running on TM.
Next time can try a little faster pace and see how that goes.
First 28 minutes are progressive from slow warmup to target range. The rest 50+ minutes are in the 8:00-8:30 range.
name Progressive Tempo
time incline pace repeat
1 0 3 0
1 0 4 0
1 0 5 0
1 0 5.5 0
2 0 10:00 0
4 0 9:45 0
4 0 9:30 0
4 0 9:15 0
5 0 9:00 0
5 0 8:45 0
5 0 8:30 1
5 0 8:15 1
5 0 8:00 1
4 0 8:30 0
4 0 9:30 0
1 0 4.5 0
1 0 3 0
end