Four runs in the gym tonight, all at 1 degree of incline on the treadmill.
2km at 10km/hr pace to warm up.
Then 1km fast - in 4'45" (max heart rate 175), then a short rest, then another 1km in 4'39". Finally a slow warm down, again 1km, but at 10km.hr. for reference, the fast speeds were 13.4 (increasing from 12.8 on the first) and a flat 13.2 on the second. Felt tough but doable - maybe 13.8 next time?
Sort of cheats on your Nike+ as that counts as four runs, and two of them fast (giggles behind hand)
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