Treadmill Running1:16:00  11.4 km (6:40 / km) +320m5:51 / km ahr:152 max:170
15min warm up Then 6 X 6min of hill with 2min easy run between them. Twice 6:20/4% Twice 6:40/6% Twice 7:30/8% 15min easy run as cool down. It went pretty good. These were the only paces with which I could actually complete this workout.