Today was my first experience with the short intervals in my training plan.
They consisted of 7x60 seconds in pace zone 10 (faster than 4:41/km). I tried to aim for around 4:00/km, but not only was it darn hard, I were also running slightly uphill on every other interval and could not maintain that speed on those.
I ended up running around 3:46-3:56 pace downhill and 4:00-4:26 uphill. 4:26 was the last one, I were rather beat up by then.
My goal for next time is more consistency - and a flatter route :)