Notes
4.5 out to the trail head in 35 mins+3x2.75 hill/fartlek loops in 56:30+4 back with the pick up in 26:50. The hill part was not so much of a hill as much as it was a 700m fartlek so that was much easier then expected. The way back we picked up the bike path were we probably went around 6:00 pace but that felt really easy and controlled. Overall a good workout.
Edit: I mapped the pick up to be 2.28 miles and we covered it in around 13:00 which is 5:43 pace and it felt really easy, but that is just a touch faster then my m-pace so it should have felt easy. I also mapped the loop at greene valley which is 2.75, buutttt the hill/farlek part is actually 1300m, not 700m and im 100% sure i measured the start from the correct spot on the trail. (lolz).