Yay! Are you free tomorrow afternoon for a run? :) Otherwise see you sunday hopefully!
As for intervals, Ashton court is probably the best place for you - you can do hills up the paths from the mansion (or up the zig zag path in the woods - can show you). At the top of AC, there are some flat-ish paths on the golf course. Otherwise intervals around the harbourside or along Portway by the river (wide pavement alongside dual carriageway). Hope that helps!