Two 3/4 – 1 mile hill repeats, holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

Used a distance of .75 miles on treadmill at 7.0 incline:
1) 6:55 (9:13 pace)
2) 7:58 (started at 9:13 pace, but couldn't hold it. Wound up having to walk twice during this interval, but picked up the pace after each walk)

Still my least favorite CFE workout. Fitting to get this as the first one after a 2 week hiatus.