9 x 1/4 mile in 75 seconds (12 mph) on the treadmill. 2% elevation on the first 5, 2.5% on the last 4.
1/4 mile jog recovery.
Warm-up and cool-down was a total of 7.5 miles.
Why nine quarters? Because I didn't feel like doing ten and I try not to be obsessed with round numbers.