Road running 35:16 [2] 3.5 mi (10:05 / mi)
ahr:155 shoes: BA6
On the treadmill, started out at 2% grade (my default incline to approximate outdoor conditions) and 7.5 mph, then increasing incline while decreasing speed every 0.5M until I was at 4.0%/6.0 mph, 5.0%/5.0mph, 7.5%/4.0 mph, then back to 3.0%/ 6.6 mph, 2.0%/7.x mph.
The HR was roughly steady for the 1st 2 miles, then dropped as my stride became more of a power walk and less of a jog. Then it rose again as I broke back into a running stride.
Not sure what benefit if any this will have for extremely steep sections of the Blue HIlls Traverse, but it's better than a sharp stick in the eye.