8x3 mins sub threshold (1' stand): (4:00/km, 6%)

Uphill on treadmill seemed like a cheat code for my ankle! No dramas at all, and couldve done alot more. Nice to be able to feel like I was hitting some kind of intensity, despite HR still being very, sub maximal.

10 mins w/u at ~5:00/km
5 min ramp up to feel out something like an appropriate intensity
8x3 mins (4:00/km, 6% gradient) (1' stand)
5 min w/d @ ~5:00/km