Run (Treadmill) 1:06:00  7.2 mi (9:10 / mi)
shoes: ON - CloudSurfer
Run 3: On the treadmill, do a condensed version of the normal 1hr flat progression. Aim to go from easy pace to maxed out in 30:00. I suggest speeding up by 1 click every 1 minute instead of 2. As you are getting faster you will be able to judge whether that rate of increase is right or if you need to back off to speeding up every 2:00 towards the end. At the end of the 30:00, slow back to easy pace for 5:00, then do 8 x 1:00 hills at 8:30 / 6% incline with 2:00 flat recovery jogs between them. This should total to about 1 hour of running time.
So 2 clicks every minute turned out to be harder than I expected. I did that for 5 min then I changed it to 1 click every 2 min for the remainder 25 min and I was hurting. I started at 6.2 mph and finished at 7.0 mph. I guess that's where I screwed up, it was supposed to be 1 click not 2, oops! No wonder it was hard.
For the hills I did 6 hills at 6% incline but I kept it at 6.2 mph (10:00 m/m).