Notes
second go at the "vertical kilometer" hill tempo. a little better this time. HR was a bit higher, but i increased the pace a tad and altered the incline to increase every mile instead of two miles as in the previous workout. home with a sick andrew (he was watching paddington...) so i was able to get this in before lunch instead of in the evening. hopefully, i can get another 3-4 miles in tonight.
2mi (19:45) @ 9/9.5% incline w/ max HR@150 (+5bpm)
2mi (19:10) @ 10/10.5% max HR@160 (+5bpm)
2mi (18:35) @ 11/11.5% max HR@172 (+5bpm)
0.2mi (1:30) @ 12% HR@182
***6.2mi (59:00) @ 9:31/mi & 10.3% average incline = 3350' elevation gain for the workout***
**40 seconds faster plus an extra 90' of "ups" for 10km of running**
*according to Daniels' incline conversion chart: 6.3mph @ 10.3% is roughly equivalent to 5:55-6:05/mi on the flat*
Cool-down to for 1.3 miles (@7:30/mi) to end the workout, with HR settling down around 144/145.