Notes
:D
Hill repeats: 15,20,25s then flat repeats: 50,55,60s. All with same for recovery then 1:30 jog between Hill/Flat transition (inclusive). 4 sets. Paces were "surge" for hills (90%) and ~5K for flats.
Good workout with Jim Ryan. He kept with me (or rather, didn't smoke me) the whole way. Really glad he joined me because I'm not sure I could keep the pace for that workout for so long.