Ladder workout
8:00 min at 716 pace a bit downhill
5:00 min at 700 pace
3:00 min at 638 pace
3:00 min at 639 pace
5:00 min at 6:59 pace
8:00 min at 6:34 pace a bit uphill
2:00 min easy between each. Felt harder than I thought but good to go through "the gears".