6 x 120sec hill reps w/ 2 min recovery
Again, as I can't pace myself my first rep was actually 1:39, next was 1:48, and then I think 1:52, 1:55, 2:00, 2:00. So the range in pace was 4:20min/km to 5:15min/km (380m).
These are so hard, and what makes it harder is that I have to have a reasonable pace to get back to the start in 2mins.
3.6km warm up, some dynamic stretches.
1k cool down jog.