Matt, ive just got it to 7k in 30 mins dead...
roughly
5 mins at 12 kph
up to 14.5 kph for another 10 mins
Burn at 16.5kph for 5 mins
Down to 12 kph for 5
then the remaining 5 anything from 14 up to 19 or 20 kph
fucks me up, and im drenched with sweat afterwards, but you really feel like you've worked out oretty hard
hence the need for decent footwear.. not the prettiest things to look at and they wont be worn anywhere other than on the treadmill
