Treadmill Hills

Summary Data
Total Time (h:m:s)	0:46:54	9:59 pace
Moving Time (h:m:s)	0:46:54	9:59 pace
Distance (mi )	4.70
Moving Speed (mph)	6.0 avg.	9.5 max.
Elevation Gain (ft)	+0 / -0
Avg. Heart Rate	146 bpm	Zone 3.6

Start time: 06:07:24am

Chicago, being what it is (flat), means that when I do hill workouts, I need to do them on the treadmill. Ran using the foot pod for my Forerunner for distance and speed, hr monitor for intensity. Motion-based will not accept non-GPS data, so the above must suffice.

The hill workout:

Warmup at 1% incline
2x1 min at 2% grade, 9.5 mph with 2 minute rest between hills.
4 minutes between sets at 6.7 mph
2x1 min at 4% grade, 9.3 mph with 2 minute rest between hills
4 minutes between sets at 6.7 mph
2x1 min at 6% grade, 9.3 and 9.5 mph with 2 minute rest between hills
4 minute recovery
10 minute cooldown run at 7.5 reducing to 6.0 by end
5 minute cooldown from 4.5 to 2.5 in one minute increments.

Used the treadmill training workout from Itunes nike workouts area. Although this was taxing, I run 2 minute intervals, so the 1-minute hills seemed to be pretty short. Also found that I was not as tired later in the day as I am from a normal tempo run (although my calves were sore).

I definitely like the treadmill for intervals and hills since it keeps me honest; not too keen on it these days for 'real' running.