Run - Treadmill (Treadmill (Intervals)) 43:00 [4] 8.2 km (5:15 / km)
12:00n - Speedwork Session as follows:
1st Set - 9.5mph interval / 6.8mph recovery - 1%,3%,5%,7% inclines. 182 HRmax
2nd Set - 1% incline, 6.8mph recovery, 9.5, 10, 10.5, 11.5mph intervals. 181 HRmax
3rd Set (inverted intervals?) - 9.5mph interval / 6.8 recovery but -3% incline on interval and 3% on recovery ended up with a HR of 160 +/- 2 bpm regardless of interval or recovery. Steady effort, varying speed/incline.
Total time include warmup, cooldown and 4 min between sets at 6.8mph
Calves noticeably tired afterwards