HIll Walk/Run (Stair Climber) 45:21+1000m ahr:149 max:169
Tried out a Powermill (stair climber type treadmill)... found I could do efforts without stressing achilles. Requires little movement in ankle whilst glutes do most of work. Did about 7x3min efforts with 2mins easy in between. Had to concentrate as efforts done on max speed (182 spm - taking 2 stairs at a time) - its not a machine you want to fall on!