Notes
Did pretty much the first hour at level 15 and 6mph before coming down to level 13 and upping the speed a bit so it worked out to 6 circuits at level 15 with 1 minute recoveries at 5.5, and 1 minute reps at 8.2, 9.1, 10.0, and 11.3
Felt pretty strong. Fitness is coming around but left knee was still aching throughout.
Climbed 865m
7.03%
6:05/km
Adjusted for flat: 4:45/k