Notes
This route is: The first 1'6 - 2 mi warmup to the hill, 3 loops on the hill, climbing the steep part. Then some miles trail at varying tempo, then a 5x 30 secs sprint section plus 1'30" as fast as I can (but no sprint), trail again through the woods back to the hill and 2 loops climbing up the shallow part and down the steep partly jumping. Then back home at a good tempo to complete 10 miles and the rest cooldown (walk, 'nigerian' cooldown, dynamic stretching and finally static stretching).