Running (Treadmill) 1:05:37 8.25 mi (7:57 / mi) ahr:160 max:191 shoes: Hoka Huaka - Oct 16
Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 warmup, run 6 x 5:00 alternating between at 7:15/4% and 8:45/8% for the hills, with a 2 minute recovery consisting of easy flat running between each. But if one of the combos seems much easier on your HS, stick with that one. Cool-down with another 15:00 of easy running.
Running (Road) 1:00:48 8.03 mi (7:34 / mi) +117m7:15 / mi ahr:156 max:177 shoes: Hoka Huaka - Oct 16
Run 2: 60:00 easy flat road or TM run with 6 x 1:00 surges at approx 5K race effort (as fast as you can run smoothly and w/o straining your HS) mixed in Take at least 2:00 of normal easy running in between each surge.