Notes
2mi (14:30) warm-up w/ incline at 2-3.5% (300')
2.4mi (20:00) hill fartlek w/ 1360' climbing
4 x 5min continuous (4:00 @10% w/ 1:00 @ 15% incline)
*HRmax @ 171/172(1st rep), 175/176(2nd rep), 177/178 (both 3rd & 4th reps)
2mi (15:00) cool-down w/ 0%
*HRmin @ 140/141 by the end of the workout
great workout. feeling pretty good afterwards. worked hard, but not too hard. easy stuff tomorrow, then running fast downhill on thursday...