Notes
7.5 miles of Hills on Treadmill at work. I did 2+ Hill "circuits" as follows:
- w/u for 15 minutes;
2 Circuits:
- Bound UP Hill: 0.25 miles, 14% incline, 4.5 mph
- Jog to recover at "top" of hill, 6 mph at 2% incline
- Run DOWN Hill: 0.25 miles, 0% incline, 8 mph
- Jog to recover at "bottom", 6 mph, 2%
- 3 x 150m at 9.4 mph, 2%
- Jog to recover at "bottom", 6 mph, 2%
Did one more "Hill" of 0.25 miles at 6 mph, 10% incline, then
- c/d for 15 minutes.