Notes
LMLS, 12.6 mi Aerobic Run on TM at work, SAM Easy
There were 3 "hills" -- each was 0.5 mi long at 6% incline, speed 7.2 mph, with about 1.5 miles running at 7.3 mph in between hills. 10X Strides during the final 3 miles.
Training Plan Entry
Hill
8 mi
15 min w/u, 15 min c/d. 3 or 4 Hill Circuits, each circuit comprising: 400m UP = 13% incline at 5.5 mph; JOG at 6 mph 2% incline for recovery (at top of hill), then Downhill 400m (0% incline) at 8 mph; JOG at 6 mph 2% incline for recovery (at bottom of hill), then 3x150m at 2% and 9.4 mph (~5K pace of 6:26); JOG at 6 mph 2% incline.