HHS track

http://www.trailguru.com/wiki/index.php/Track:3HW6

Description: HHS track
Start: 14/01/2009 04:30
Finish: 14/01/2009 05:30
Duration: 00:59:19
Distance: 7.52 miles
Min Speed: 2.42 mph
Avg Speed: 7.61 mph
Max Speed: 13.41 mph
Avg Pace: 07:53 mins/mi.
Min Elevation: 197 ft
Max Elevation: 295 ft
Total Ascent: 961 ft
Total Descent: 958 ft
Calories: 933

5 mins warmup
5 heavy
2 light
4 heavy
2 light
3 heavy
2 light
2 heavy
2 light
1 heavy-heavy
10 light-light
the rest steady