Got up and went to the FP this morning and did the viaduct. I read to improve time you should run 2 minutes up a hill and recover for 1, 6 times. I warmed up 15 minutes and cooled down 10-15. It was great. I'm so glad my watch counts intervals for me becasue I really didn't know how many I had left at the end of 5. But i just looked at my trusty watch and there you have it...perfect 6. I definately need a nap on exercise days. And they are hard core naps.