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7:42 AM

3.9 mi


10:53 mi


7 / 10
7 / 10
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Two mile warm up on treadmill with a very easy effort at a 2% grade. Then set of 7 hill repeats consisting of 75 seconds at a 6% grade alternated with a 1 min 30 sec to 1 min 45 second recovery at a 2% grade. Speed for the 6% grade sections started at 5.5 mph for the first repeat and increased to 5.8 for the 7th repeat. Speed for the recoveries at the 2% grade was 5.4 mph. The effort based paces for the treadmill speeds for the 6% grade sections ranged from about 8:36/mi at the start to about 8:15/mi for the final rep. The effort based pace for the 2% recovery was about 10:20/mi.

First real hill workout in almost 2 years went really well.