Notes
neat run!
1) warm-up, not included in the total: 300m avg. 12% downhill run @125-130, 300m uphill walk @130-135, 300m downhill run @130-135, 230m 2% downhill run @130-140, until 140bpm then I started the first lap on the HRM
2) downhill run 1mile, uphill run at avg. 6-7% for nearly 2 miles then downhill there then some more uphill (nearly a mile), then a little downhill and back to starting point.
the uphill runs were maybe about 40-50% of the distance, rest of it walking