5:00 am. One of the hardest treadmill workouts I can remember. I was reading an article by Ryan Hall last week about training for Boston and simulating the Newton Hills on a treadmill. I couldn't remember exactly what his work out was but I put together my own version. 1 mile warm up, 2 mile climb, 1 mile downhill sprint, 2 mile climb, 1 mile downhill, 2 mile climb, 1 mile downhill. for a total of 10 miles. I kept increasing the incline each interval to a max of 5% for the 1 mile climb. I wimped out a bit on that last mile climb, looking at my HR I probably could have pushed it a little harder but mentally I wasn't into it anymore and was feeling pretty weezy at that point. | Distance | Time
| Avg Pace
| Incline | Avg HR
| Max HR
| | 1 | 6:26 | 6:26 | 0% | 135 | 148 | | 2 | 6:25 | 6:25 | 2% | 151 | 158
| | 3 | 6:32 | 6:32 | 3% | 162 | 165 | | 4 | 5:42 | 5:42 | -1% | 163 | 166 | | 5 | 6:31 | 6:31 | 3% | 166 | 168 | | 6 | 6:50 | 6:50 | 4% | 168 | 170 | | 7 | 5:37 | 5:37 | -2% | 166 | 169 | | 8 | 7:05 | 7:05 | 4% | 167 | 169 | | 9 | 7:30 | 7:30 | 5% | 167 | 170 | | 10 | 5:35 | 5:35 | -2% | 168 | 169 | | Total | 1:04:15 | 6:25 | 1.6% (845')
| 161 | 170 |
| 