Notes
Progression run on the treadmill. Started out at an easy flat pace (6:00/km or 10k/hr), after 2 minutes increased the incline by 1%, after 2 more minutes increased the pace by 0.5k/hr (~0:18/km). Repeated this progression until I couldn't keep up. Repeat the workout until 55:00, then 5:00 easy.
Managed to make it 2x27:00 progressions. Ended at a 7% incline running @ 4:36/km with HR around 165.
This is a hard workout.