Speedplay: Hills

4 miles, hills.  Treadmill.
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Woke at 4:45...after not being able to sleep (thanks to thoughts & west coast time).

Warm up = wake up.

1 mile warm-up, 1.5% grade
2 x 3 min at 3%
2 x 2 min at 4%
2 x 1 min at 5%
2 x 30 sec at 6%
.75 cool-down, 1.5%

Total: 4 miles, 34:25 min
warm up at 8:57 pace, workout at 8:34 pace.