Run - Treadmill (Tempo) 44:42 [4] 8.85 km (5:03 / km)
7:20am - Basic 5-miler on treadmill - Warmup 1/4 mile @ 4.5mph, flat, then run @ 8mph, 3% grade for 2 miles (HR 148-152), then kick grade up to 6% for one miles (HR 168-173), dropped grade to -5% until HR=150 (~250m) then back to 3% for remainder of 5 miles (HR 160-165). Warmdown 1/4 mile at 4mph, flat (HR=109 at end)
Will try to repeat this workout once or twice a week slowly incrementing the speed if my HR for first two miles stays under 150 or if HR for middle mile stays under 170. (Target heart rates for this workout)
