Ok I think I got this figured out...this week is a recovery week and this was a very do-able workout, next week, i'll be stepping it up.
20min warmup @ 9:30min/mile at 0.5 incline
10min: 3.6 @ 12%
10min 3.7 @ 12%
10min 3.8 @ 12%
10min 3.9 @ 12%
3min 4.0 @ 12%
for a total of 4.75miles and 63min :)
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