15 min wu and cd. Then minute on minute off on road and trails, more flat than rolling unfortunately. Pretty good pace on the harder intervals but didn't have GPS.
WU outside. TM at 8:35 at 6% for 6:00 minutes with 2:00 rest at flat and 5 intervals. On the 5th interval I slowly sped it up down to 8:00 by the end. Very well calibrated for difficulty.