Notes
Treadmill workout due to bad weather. Plan called for 10x400 R (79 sec, 57 VDOT). Instead did 4x(2x1min + 2x30 sec) for 12 min of R/hills at the following equivalent effort/paces from the Jack Daniels charts:
1 min: 4% grade, 9.7 mph (6:11 pace) for #1-2, 9.8 mph (6:07 pace) for #3, 9.9 mph (6:04 pace) for #4
30 sec: 8% grade, 7.7 mph (7:48 pace) for #1-2, 7.8 mph (7:42 pace) for #3, 7.9 mph (7:36 pace) for #4
Recovery pace = 6.7 mph
The 4% efforts were harder then the 8% efforts. I believe both paces were too slow.