running (Treadmill) 58:00  7.56 km (7:40 / km) shoes: Brooks
Run 2: Hill Progression + Flat Tempo run + Hill Prog workout:
a. Start running flat at your normal easy pace. b. Then starting at 5:00, increase the incline 1% every 2:00 till 4%. c. Lower it back to flat and run 2:00 easy. d. Run 15:00 flat at about 9:00 pace. e. Run 5:00 easy/flat. f. Do a 2nd hill progression just like the first time up to 4%. g. Then do 10:00 flat/easy for your cool-down.