Run - Treadmill (rolling hills) 30:00 [4] 6.85 km (4:23 / km)
ahr:150 max:184
8 sets of rolling hills, then fast slight downhill to 30 minute mark.
Run - Treadmill (cooldown) 11:08 [2] 1.2 km (9:17 / km)
ahr:130
walked at 4mph until reached 5 miles total.