Notes
Ran Hills.
.5 M warm up
.25 M big hill effort peaking at 15%
2nd mile was alternate .1 mile efforts at 10% at 10 minute pace and 1% at 9:18 pace
3rd mile was alternate .2 mile efforts at 5% at 9:18 pace and 1% at 9:18 pace
last .25 miles was run out at 9:18 pace