Slight modification to workout. The hill I thought would take 2 minutes only took 1:30. Thus, I did
12X 1:20-1:30 uphill
30 sec rest at top
then ran hard downhill to start - took about 45-50 seconds.
Was spent at the top and the bottom each interval.
You were correct, I was destroyed at the end, in a good way.
Warmup, cooldown, strides.
Then 4.4 miles avg 6:53 per mile for 30 minutes. Pretty flat but slightly windy. Splits were 701, 703, 647, 643, 638. It was slightly uphill to start but I was still happy to maintain focus and get faster nearly with each split.