PM: 10.25 miles, averaged 7:41
30' up, 20 x 1' @ crest load/critical velocity w/ 20" recovery jogs, 22' down
Interesting workout. Tough to get into a rhythm with all the slowing down and speeding up. I tried to imagine the effort as being between my 5k strides and my half marathon effort work. I think it work ed out okay. A bit warm and windy. Paces ended up being 6:15-5:43, which is about all I could manage for strides about 5 weeks ago.
I am not sure how we will be extending these but I have been warned the big boy of version of this looks like 10 x 3' with 30" recoveries.