Notes
4 Full Lydiard hill circuits (1.5 miles each) on TM at work. Total of 7.6 miles (1 mi w/u, 0.6 mi c/d)
Each circuit:
UP: 0.25 mi at 5.5 mph and 13% incline ("Bounding" motion with ankle snap, etc.)
Jog: 0.15 mi at 6.0 mph and 2%
DOWN: 0.25 mi at 8.5 mph and 0%
Jog: 0.15 mi at 6.0 mph and 2%
STRIDES: 0.1 mi x 3 at 9.5, 9.6, and 9.7 mph, 1% (with two 0.1 mi jogs in between at 6 mph) = total 0.5 miles
Jog: 0.2 mi at 6.0 mph and 2%