Notes
1mi warmup (7:02), 4mi hills @ 8% avg. (29:11), 1.2mi cool down @ 2% (8:30)
Hills were a "progression" fartlek: 1/3-1/3-1/3mi continuous.
6:39 @ 5-7-3%
7:03 @ 7-9-5%
7:30 @ 9-11-7%
7:59 @ 11-13-9%
With the cool down, should be approx. 1750 vertical feet. Solid for a "short" workout.