3xilkley hill rep with Jack, times all around 7.40 for the up and the down was quick but not flying.
Tough and good session, we are very evenly matched which makes these good, could never do them as well on my own
10 x (90s up / 105s down) on a 5-10% gradient road.
Not run a session like this before, interval intensity on the way up then a just below tempo effort on the way down with no rest between reps.
Didn't have the legs today to stay with the front guys and slowly dug myself into a deeper hole as the session went on to keep the length of uphill rep the same. Finally died at the end of the 9th and that was me done.