running hills 46:00 [5] 5.0 mi (9:12 / mi)
shoes: Brooks racing shoes
very hard treadmill workout. 10 min earmup followed by:
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 7.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 8.0% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 8.5% grade at 8:27 pace
1 min flat at 8:27 pace
1 min uphill 9.0% grade at 8:27 pace
1 min flat at 8:27 pace
Cooled down for about 6 minutes, then stretched.