Notes
mileage is not right... neither is the HR data... damnit Garmin.
2mi warm-up (15:00)
w/ ascending incline thirds @ 0-1-2-3-4-5%
~2.2mi hill fartlek (20:00)
w/o 4 x (1min @ 15% + 3min @ 10% "rest"), ending with 2min @ 15% + 2min @ 10%
all continuous @8:57/mi
2mi cool-down (15:00)
descending incline halves @ 6-4-2-0%
good stuff. approx. 1950' elevation gain overall. not too bad. not great either. HR was a little high towards the end there... I wore the chest strap on the mill, and I'm guessing 180-183bpm on the last 15% was more accurate than the 153bpm Gar-man gave me...