Notes
Wanted to run hard up Moore Park Ravine twice but on the first time up I realized the upper part was closed off so had to stop at about the 1.21km mark. Because of this I changed the workout to 4 reps. Conditions weren't too bad, only a bit of mud at the bottom of the trail.
The first rep was obviously at a more conservative pace as the plan was to continue to the top. I think I really gunned it on the second rep as I knew I only had to do the easier lower part before getting a nice long rest coming back down. The elevation for the 1.21km stretch is around 26m so a pretty consistent 2% run up.
After the second rep I decided to extend the workout to 4 reps so I purposely tried to relax a bit on the third and not max out. Was surprised to see the pace still pretty respectable as I thought I was definitely taking it easier than the first rep. I maxed out on the second half of the last rep and finished really strong as I still had some juice left for the last 200m.
Overall a pretty solid workout with times of 5:13.8, 4:56.9, 5:08.0 and 5:03.5. Average of 5:05.6 or 4:12.6 pace. Runworks has this converting to about 3:50.6 pace on a flat surface.