Notes
Did mile intervals on the hilly route wo was harder than if just on the flat trail. 1st and 3rd were hillier segments than 2 and 4. Was aiming for around 5-10K effort and approximately 1/4 - 1/2 mile rest between intervals. Wasn't really looking at the watch so last rest was too long. Finished off with half a mile at 5K pace on flat ground.