Notes
Hills... hard. Decided to drive home first, rather than work up an embarrassing sweat on the treadmill at the WMHS weight room. Had planned to progress up the incline in 0.5% increments, but mine only goes by whole %. Oh well... better off freewheeling. The entire workout went better than planned and i was able to hold onto a much stronger pace than expected. Goal was continuous 4mi @ 7.5% in 7:30 (8mph), 8.5% in 8:00 (7.5mph), 9.5% in 8:34 (7mph), then 10.5% in 9:14 (6.5mph). Started each mile at a higher incline and slighted slower than the previous one, but progressed in pace each quarter, plus a little more on the final quarter. Went beyond the extra half mile of the 12% split when the Pixies' "Where is my mind" came on pandora (listening to the black keys station), cause i was feeling strong. Wiped out at the end. Definitely a good fitness test for this point in the year. Very high Heartrate. Compares well to my best treadmill hill workouts in the past: 2013 Mt. wash TT 3.8mi @ 10.3% (8:10/mi) and 2008 pre PR 3.8 @ 10.3% (8:37/mi).
2mi w/u (14:18)
*4.8mi in (38:32) avg. approx. 9.9% and 8:02/mi
1mi @ 8% (7:48)
1mi @ 9% (7:59)
1mi @ 10% (8:06)
1mi @ 11% (8:10)
0.8mi @ 12% (6:30) ~8:08 pace
1.7mi c/d (12:05)