Notes
one-half of a vertical kilometer
1mi w/u (7:28)
3.1mi hill w/o @ 10% --- 10km/hr (6.2mph) constant pace (kicked up to 7mph for the final 0.1mi)
9:21 - 9:39 - 9:41 - 1:20
solid HR, mostly 155-160, very much in control. 10k would've stretched things a bit... should be ready for the vertical mile in another two or three weeks. 4 x 5mins at 15/10 incline reps next week.
1mi c/d (7:31)
~ 1600' elevation gain