Hill Tempo 1:02:00 [3] 7.0 mi (8:51 / mi)
Wu outside. TM - 10:00 at 9:00 at 8%; 5 min recovery at 9:00 flat, 10:00 at 8:30 at 6%, with flat recovery at 8:30 after 30 seconds at easier pace; 10:00 at 8:00 at 4% increasing speed to 7:30 by the last minute. Really beat by the end, perfectly calibrated workout. CD 10 minutes. Thanks!