Notes
5km w/u @ approx. 22:30 (incline progression to 5% on the last 2km) ~ 250'
5km incline "tempo" steady @ 8% and 8min/mi (roughly 25min)
***jack daniels says its equiv. to 5:30/mi on the flats***
3km c/d @ approx. 13:45 (0%...)
just over 1550' total elev. for the w/o