Notes
9 mi with moderate hill repeats.
WU was supposed to be 3+ miles, but I knew I had ~2 miles to the Beechwood hill both directions--and CD was to be as short as possible. so 2 had to be good.
5 x 4' on a long hill, starting at ~marathon effort and working up to near max effort during the last 30" (HR 165-170 first minute, building to 180-85 at the end/VO2 max--though this was by PE). Stopped briefly at the top before easy jogging back to the start (full recovery).
Really fun workout! My legs felt great again, and it's nice to do workouts by PE sometimes. I was around low 6:40-pace for all the uphills.