Run (Run # 3 from last week) 1:04:00 [4] 7.0 mi (9:09 / mi)
warmed up slow 10 min mile for 1 mile then increased to 9:30 and started increase of 1% every 2 minutes. I did up all the way up to 10% grade!! Was pretty happy. I remember when 8% was the max at 9:40 pace. then I increased speed to 9:10 and did it again. At the end of 9% i came down for 2 minutes and then went back up and did 10% grade at 2 minutes. then cooled down. =)