Easy 13:00 [3] 1.2 mi (10:50 / mi)
Easy to and from YMCA
Easy 30:00 [3] 1.5 mi (20:00 / mi)
TM walking at the end of the workout 15% mostly at 3.2 mph.
Hills 1:10:00 [3] 7.5 mi (9:20 / mi)
Easy 5 minutes warmup and cooldown. In the middle first 30 minutes focusing on hard uphill, second 30 minutes focusing hard on the downhill.