Notes
3mi w/u
8 x 4min at 4-5% w/ 3min recovery at 1% (started at 6:31/mi and increased down to 6:00/mi over the course of the eight repeats. For each repeat - 1min @ 4%, 1min @ 4.5%, 1min @ 5%, and then 1min @ next speed up + 5%. No change in pace between hill interval and recovery)
~3mi c/d