Notes
Super Tabata set:
15min WU
10x (1min On @ 5:00min pace (12km/h), 15% grade + 1min rest)
10min Easy run (walk to 4:30 pace)
8 x (20s On @ 4:36 pace (13km/h), 15% grade + 10s rest)
5 min Easy run (walk to 4:45 pace)
8 x (20s On @ 4:36 pace (13km/h), 15% grade + 10s rest)
5 - 10 min WD
Total mileage: 10-11km
duration: 60 - 70min