Notes
Treadmill workout
2mi warmup @ 1-2% (14:16) approx. 150ft.
2mi @ 8.5% avg. (7-8-9-10) in 7:53/8:06 approx. 895ft (395/500)
Half-mi @ 0% (3:46)
1mi @ 9.5% avg. (9-10) in 8:20 approx. 500ft.
Half-mi @ 0% (3:46)
1mi @ 11.5% avg. (11-12) in 9:00 approx. 600ft.
2mi cool down @ 1-2% (14:15) approx. 150ft.
Total elevation "gain" approx. 2300ft. (255 ft/mi) ~ 500 ft/mi in workout