Notes
3km warm-up @ 14:00
6km of hill progressions
2 x (1k each @ 9pmh & 2-4-6%) w/ 1km easy in between sets
2km cool-down @ 9:20
800' elevation gain (~240m)
*looking over Daniels' treadmill efforts calculator/table: 9mph @ 4% avg. (36% of vert-mile/hour) is approx. equivalent to 5:45/mi pace on the flats... so... date pace for 3000m is at worst 9:25-9:35...