Notes
Let's call this one a fartlek, basically I made it up as I went along. After 2 miles of warmup, I did a 7min tempo on some hilly trails to get things going.
Up next was 5 hills of varying length (something like 1min, 40sec, 80sec, 30sec, 45sec) with varying recovery as well. I finished with 4 prolonged strides (about 1min) on grass in spikes.
All in all, I felt good, though that was the idea as I had plenty of recovery. I did start to feel some lower back pain when I put on the spikes and it became much sharper pain the rest of the night, time to be cautious before All-American I suppose.