Run (Treadmill hills) 1:00:00 [3] 6.2 mi (9:41 / mi)
10 min warm-up
3 min @6%, 7 mph
4 min "downhill" at -2%, 6 mph
3 min @6%, 7 mph
5 min recovery
10 min steady at 6 mph. Started at 4%, increased to 5% for last 3.5 min.
5 min recovery
3 min climb - started at 6%, 7 mph, dropped to 5% 6.9 mph because I was having a hard time holding it
4 min downhill recovery
3 min 5%, 6.9 mph
10 min recovery
So many people on treadmills today. Weird. First run in the Cascadias, and they felt good. Warm, but comfortable and no blisters.