10 min warm up, then 30 minutes at 14%, then gradually down for 10 more minutes. I was surprised at the heart rate: over 135 really quickly, and over 145 for much of the middle section.
Good training for Mt Washington, definitely hurts in different places than a run!
Not able to run until next Friday ... but I am planning to do some serious hill walking to practice for Mt Washington. I figure that race will involve a fair amount of fast uphill walking.