Cruise Intervals 1:05:00 [3] 7.5 mi (8:40 / mi)
15 min warmup and 10 min cooldown consisting mostly of stairs in our office building to take a break from TM.
Then cruise hill intervals 6X 5:00 at 8:00 at 4% with 2:00 recovery between. The first three intervals I was at this pace and my HR was consistently climbing from 152, 154 to 157, and then falling back down to 135 during the recovery interval. I started to dial up the speed, still at 4%, such that on the 4th interval I was at 747 per mile and HR of 162, 5th interval was 740 per mile and HR of 164, and then the last interval I really ramped up such that by the end I was at 713 per mile with HR at 169. Really whipped at the end.