Run (Treadmill) 1:30:00 [3] 9.8 mi (9:11 / mi)
shoes: Salomon Sonic RA Max 2
Run 2: Hill Ladder workout:
a. 10:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 2:00 with 2:00 Easy Pace flat recoveries between each step.
8:00 step - 9:00 Pace / 4%
5:00 step - 8:30 Pace / 5%
2:00 step - 8:00 Pace / 6%
c. Then go back up repeating the 5:00 and 8:00 steps.
d. 10:00 15:00 easy cool-down.
I did the steps:
8:00 step = 11.5 km/h (7.14 mph) [8:24 m/m]
5:00 step = 12.5 (7.76 mph) [7:43 m/m]
2:00 step = 13.5 km/h (8.38 mph) [7:09 m/m]
A little faster than I thought but again, I think it's the incline that's off. It might be flat at 2%, who knows. So not as hard I would have thought.