Is that the treadmill loop. Flat, up then flat? down back to the start?
Sounds like it. I need to work at pushing on from the top
I used to try and push the bottom to a fairly high pace with a bit of a build up , be a bit more sustained on the up and then push the top hard.
I remember them being good efforts but you needed to be at a fairly good level. I would not contemplate doing them now.
Not that much quicker than you were doing. I think I was very happy with 3.30s off 6 mins.
Its a good loop. I'm enjoying running with this group of guys at the moment and it's nice to go somewhere different each week - Mile reps at Aztec West next week.