How it works is 400m solid, 200m jog, 200m threshold, 200m fast, 200m jog. Works perfectly on the 1200m loop. 400s were all uphill and between 74 and 78 and the quick 200s were between 33 and 35.
Really nothing special but just glad to get it done. Ended up doing 6 laps of that for 14.4km all up.