Notes
1 mile up
12 x 200 with 200m jog in-between. (43 - 43 - 41 - 41 - 41 - 41 - 40 - 40 - 38 - 42 - 40 - 35)
1 mile down
Ran these on the trails so not sure how long they actually were. I ran for 43 seconds on the first run and figured that was close enough. Any wind was at my back as I ran these. My left achilles was giving me some trouble during the warm-up but it went away quickly. Worked the last one and was up on my toes which was probably silly but whatever.