Hill reps intervals (treadmill) 41:00  7.44 km (5:31 / km)
5x5’ @ 10% incline (4’ easy)
Restarted the treadmill and started running when it was at the correct setting.
The first rep was hard. Really it was hard from the go. My upper body was tense and I couldn’t relax very well. Realized I probably couldn’t keep this up for 5 reps, but didn’t want to adjust the pace mid rep. I remembered what you said, I haven’t failed if I can’t do the prescribed pace. Obviously I want to do what you have written no matter what, but decided to try and cut my losses by running the second rep at 4:17 and seeing how many I could do at that pace.
The recoveries were REALLY easy. They had to be. I was shuffling at 9-10 min/km pace towards the end. That was easy effort at 10% incline today. Hopefully that wasn’t too slow. If so, I need to run at an easier effort for the reps.
Second rep was still hard, but better than the first. Managed to relax much more and I wasn’t tense in my upper body. My legs weren’t fatigued yet, but I was breathing hard. Heartbrate was 159 according to my watch. Probably 30-35 beats off. This was a 90%+ effort.
Third rep I managed to hold at 4:17 min/km pace. Harder than the second, but I guess that’s natural progression. Hamstrings were getting tired. Didn’t really feel any fatigue anywhere else.
The fourth rep I decided to run at 4:20 min/km because I’m was pretty sure I needed to do that to be able to run 4:17-4:15 pace the last one. Although it was slower, it wasn’t much easier. About the same effort as the third rep. 8-9/10.
The fiftth rep I ran progressively. Ran 1 minute at 4:22, then 1 min at 4:20, 1 min at 4:17 and then 2 minutes at 4:15 min/km. This wasn’t as bad as I thought it would be. Hamstrings were definitely tired, but I managed to finish it up a little quicker without absolutely destroying myself. Same effort level as the 3rd and 4th.
When it was over (hallelujah) I just had to stand still for a minute, bent over my knees, until I was in control of my breath again. Had some flashbacks to a couple of FHC-sessions last autumn.
Seems like the conversation tables are close to correct. I think I can try running at the prescribed paces in the program right now.
Easy running (road) 20:01  3.45 km (5:48 / km) +74m 5:14 / km
Didn’t have a car so had to jog back home. Changed into warm clothing and ran home. It’s a lot of uphill and I wasn’t in the mood for any more than the easiest of efforts so it took a while. Usually I’ll run this route in 17-18 minutes.
Legs weren’t as heavy as expected. Ok actually. Was breathing easily as well.