Run - Treadmill (Treadmill) 22:33 [4] 4.0 km (5:38 / km)
6:20am - warmup 3 minutes on treadmill, then 5 minutes at 5min/km @ 2% incline, then increase incline 1% per minute through 8%. Heart rate peaked at 164 (90% HRmax) Tough, but could have held it longer or done repeats. But this was just a 20 minute 'easy' workout after yesterdays goat. After one minute at 8% incline, dropped 3% per minute to -5%, then eased back to level and slowed down to 10min/km until HR dropped to 100. HR did not drop much for the first couple minutes after max effort, then dropped fairly quickly.
