Notes
Ran 4 easy on the path @ 9:00pace. First mile in the 10s, last 2 in the 8s as legs warmed up. V easy.
Next plan said 12x 400m @ 10k pace incline, 45 secs rest, 400m@ MP decline, 45 secs rest.
I wanted to do 3% incline, 8mph (7:29), -3% decline, 7.5 (8:20).
Decided to do 2x3 miles (400m 8mph @ 2% ->3% directly into 400m @ 7.5mph -3%->-4%). with 1 min rest after the first 3 miles.
The uphills was hard as they always are. I choose to believe that 2% incline is 3% for me and 3% is 4%b LOL.
Love the downhills of course.
Pace ended up 7:42 and 950 incline which is a lie.
Happy to get this done.