Notes
treadmill definitely overdoes the speed. no way was that equivalent to 5.06min/km..! going to check it this evening by putting the front wheel of my bike on the belt....
basically did 45mins @ '7.5'mph + 1% incline, then 5 mins @ '7'mph 0% incline
checked treadmill later and 7.5mph turned out to be about 7.7mph... have adjusted this entry... still surprised how hard it felt.