15 min wu and cd. 20 min at tempo more or less, miles were 716, 720, and 750 but with the latter being uphill. Then ran 8 X 2:00 uphill with 30 seconds up top and then hard downhill with 1 min rest at bottom. Alternated 4 running up and 4 walking up. Pretty beat by the end and had to get back to work. Good workout though!