Notes
Incline work on the treadmill.
10 minutes easy
2 X 2min 8mph at 5% incline with 1 minute rest
2 X 2min 8mph 6% incline 1 minute rest
2 X 2min 8mph 7% incline 1 minute rest
So essentially a 6 X 2/1 all at 8mph with increasing inclines
Jogged until 30 minutes, then did 2:30 at 8mph with the following inclines
8% for 0:00-0:30, 9% for 0:30-1:00, 10% for 1:00-2:30, last 30 seconds were fairly difficult aerobically
Ran the rest of the way easy on 3-4% incline.