Treadmill Running 1:00:00 [3] 9.44 km (6:21 / km) +180m 5:48 / km
ahr:154 max:169
Minute on/minute off, or as I call this training - "the fastest and slowest minutes in the universe".
15min w/u
30 minutes - 1 minute flat, 1 minute 8% incline. First 4 or 5 at 5:35 pace, but it was really impossible to go on at this speed. I lowered the speed bit by bit until I reached 6:40 pace for the last 4 "on" minutes.
15min c/d.
It was very hard.