Notes
15 min warm-up (1.7 miles)
Hills: 4, 2 min rest
1:01 (hill #1)
1:59 (rest)
1:05 (hill #2)
1:54 (rest)
1:03 (hill #3)
1:52 (rest)
1:01 (hill #4)
4:19 (rest)
Tempo: 10 min
7:32 (1 mi)
2:39 (0.34 mi)
2:04 (rest)
Track: 1 600, 90 sec rest/ 3 400, 2 min rest
2:39 (600)
1:32 (rest)
1:51 (400 #1)
2:14 (rest)
1:36 (400 #2)
2:08 (rest)
1:37 (400 #3)
Cool down 15 min (1.61 mi)