20' up, 6 x 3' quick, 2' easy, 20' or so down.. 10mi all on treadmill since it was hot out and still dehydrated from last night, felt decent but the pace felt a lot quicker than it should have but i wasnt breathing hard so i guess that not bad (7) felt much better than i expected due to last few very long busy days and a late night last night first 2 were at 11mph (~5:30/mi), next 4 at 11.5 (~5:15/mi)