Run (Treadmill) 1:10:00 [3] 3.97 mi (17:38 / mi)
shoes: Asics Trail Runners
0-10 min flat and easy
10-19 min increase to 10%
@ 19 min to 10%
@ 20 min to 11%
@ 21 min to 12%
21-61 min @ 12% @ 5.5 km/hr
@ 61 increase to 5.6 km/hr
61-69 min, increase every minute to 6.4 km/hr
@ 69 min increase every 10 sec 6.9 km/hr
@ 69:50 min increase every 5 sec to finish at 70 min & 7.0 km/hr