Run - Treadmill (Treadmill) 30:17 [4] 6.43 km (4:43 / km)
6:00 am - 5 min warmup at 8mph, then increased incline incrementally until heart rate reached 175bpm. (12%) Then cranked it back to -5% for a few minutes until HR went sub 140bpm, then immediately cranked a 6mph 15% grade for a few minutes until HR hit 172bpm (95% HRmax), then back to -5% and alternating 8mph / 10.5mph until the 4 mile mark. Planning to go to VT/MA and run the Iditapub route tomorrow (20m on the AT)