Notes
After warmup with dogs, I ran hill repeats with the Traknight group. We ran:
2 x 3 minutes up and 4 minutes down the hill recovery
2 x 2 minutes up and 3 minutes down the hill recovery
3 x 1 minute up and 2 minutes down the hill recovery
These were hard, but good for me. I preferred the short ones. I didn't realize I could run a 7-something pace going up a hill. Pace going down was much slower to recover. I just could not sustain the pace I wanted for the longer ones going up.