Notes
Good hill repeats. Since I have such a hard time keeping pace, I decided to do this workout on the TM. Cold, gray and windy outdoors made it an easy decision. 2 mile warmup at 5.5-6.3. Then I ran 8 x (.25 @10k with incline at 3%, 45 sec. rest, .25 @MP with incline at -3%, 90 sec. rest), then 2 mile cool-down at 6.5-6.0. I used 7.3 for 10k speed and 6.7 for MP. I tried 3.5% on some of the later intervals but it felt too hard at that pace. 556' elev. gain total. I walked 4.0-4.2 for the rest intervals.