Notes
Great Workout! B-hills was 4x ~1 mile (exact distance) up a hill on a class B road. Pieces were at 10k pace easing into the first couple and then building into the last couple. I ran the first couple with the guys and then did the last couple more on my own. The times were: 5:23, 5:18, 5:07, 5:08. I felt really good. The only part that I feel is a drawback to this workout is the long recovery back down the hill once you reach the top.