Total time of 55:00
TLDR: 2 x 10 min hard, 2 x 2 min hard, 1 x 1 min hard
Full Version: Since I worked primarily on shorter speedwork last week I decided to give this workout a little longer focus while still trying to implement a little bit of a faster stimulus. After a 10 minute warm up I ran 2 x 10 minutes hard, with a 5 minute recovery between reps. The first rep likely had a net downhill, but the section of road I ran on was arguably the flattest road that I have run any longer speedwork on in the past 6 months since I started training regularly again. During the recovery I ended up running up a fairly large hill. I started the next 10 minute rep shortly before I reached the top of the hill, and I had a mixture of uphill and downhill during this rep.
Following a second 5 minute recovery I started my first 2 minute rep on slightly rolling terrain with a fairly negligible net elevation change as far as I could tell. I then ran a 4 minute recovery before running another 2 minute interval. This rep had a lot of downhill, which wasn't ideal, but it was where I happened to be when the time hit. I then ran a final 4 minute recovery (I arrived at the house near the end of this recovery in 51:37 and turned back around to finish the run) before running 1 minute hard, ending this interval at the 53:00 mark of the run before running back to the house and arriving right at 55:00.
Overall it seemed like a good workout. I didn't feel like I was ever red lining during the workout which was good. I did wonder if I should have pushed the pace a little more during the second 10 minute rep, and at times during the shorter reps, but overall I feel like it was hard enough to provide a good stimulus.
Edit: I measured the course I ran on the course tool and it came out to 7.86 miles. I think this is the longest run I have done since August of last year when I got lost while running in Prescott, AZ. I tried to measure how far I ran on the intervals with limited success. I am guessing that I ran about 1.65 miles for each of the 10 minute intervals (close to 6:00 pace), but that could vary by a fair amount. I was surprised to find out that the first 10:00 interval actually had a net uphill gradient although very small. I think I ran .19 miles for the 1:00 interval (I was able to measure that one fairly accurately), and maybe 0.34 for the first 2:00 interval. Measurement for this one is very approximate as I couldn't remember accurately where I started and stopped. Same goes for the second 2:00 interval which I am estimating at around 0.39.