Notes
From the 3 mile warm-up I went straight into the workout. 1 mile up (6:10), 1 mile down (6:55), 1 mile up (5:55) and then I turned around. On the way back I did (about) 5min down, 5min up, 4down, 4up, 3down, 3up, 2down, 2up, 1down, 1up. The last few pretty rough, especially going up hill. Still a good workout overall. My miles were averaging around 6:20-25 on the way back, as far as I could tell.