Hill Interval Training: 1 K by 10 Sets

I did interval training after work.

Originally this training session had been scheduled for Thursday night.

But I have got an important dinner scheduled for Thursday night,

so I did it a day ahead of schedule.

Today's interval training was conducted on a course

that's rich in undulation.

https://goo.gl/tmGVbE

The purpose is not so much to develop my ability to endure greater resistance;

but rather to cultivate my ability to adjust my strides to minimize energy loss when going up and down a hill.

The result is as follows:

1st K: 4:03.06

Rest: 2:00.28

2nd K: 4:05.85

Rest: 2:00.11

3rd K: 4:06.23

Rest: 2:00.30

4th K: 4:15.12

Rest: 2:00.30

5th K: 4:12.70

Rest: 2:00.36

6th K: 4:14.50

Rest: 2:00.12

7th K: 4:11.40

Rest: 2:00.51

8th K: 4:21.23

Rest: 2:00.40

9th K: 4:08.49

Rest: 2:00.16

10th K: 4:03.91

Total 10 K: 59:45.03

My next training is this coming Sunday.

I am going to do interval training again, this time 1 K by 13 sets.

I would like to have a good rest to store energy 

to complete the toughest of my entire training regimen.