Notes
Ran on treadmill with Stryd - calibration factor 101.2 - about 5-9 seconds slower than listed treadmill speed
Did the alternating 70 second hills and 10 minute tempo.
For the first set, the hills were 8.8 MPH and 4.5 incline; tempo was 9.0 MPH and 1.0 incline; recoveries were 6.9 MPH and 1.0 incline.
This was too challenging in the humidity, so swapped the hills down to 8.5 MPH and the tempo to 8.7 MPH. also slowed the recoveries as needed.
Breakfast was rice, hemp powder, and salted caramel and smores GUs - sat well.
Breathing was Advair 250/50 and Qvar, plus two puffs of inhaler mid-workout.
Music was Zoltar Subterranean 897 (which sounded like a repost of an earlier mix)