Notes
2 mi warmup
2 mi @ MP
.5 mi recovery
4 x 800m hills up & down w/ 2:00 min recoveries
.5 mi recovery
2 mi @ MP
2 mi cooldown
That was feeling it bit tough from the start, but I had no problem managing the pace. I didn't pay any attention to pace or effort (except that it was hard) on the hills and just ran. Part way through the third one, all I could think about was how difficult those last 2 miles would be. In looking at those times, obviously I went out too hard or I wasn't working hard enough after the first repeat, but I still got in a solid effort. I did get a decent amount of headwind on the way out on the first half of those last 2 miles, but was able to get the legs rolling and it felt smooth.