Run - Treadmill (Treadmill - Speedwork) 30:00 [3] 6.46 km (4:39 / km)
2:00 - 5x800m intervals at 10mph, rest of time is warmup, cooldown and recovery
Run - Treadmill (Treadmill - Hill Recovery) 30:00 [3] 4.55 km (6:36 / km)
2:30 - followed up speed work with 15 minutes of 65/90 recovery intervals - 4.5mph. Run 16% grade until HR reached 90%, then back it off to -5% until HR returned to 65%, the immediately repeat. After 15 minutes tossed in 5 minutes of fast downhill then gradual cooldown..