10 reps of 2 min with 1 min recovery. 4 at 7% incline and 7.5 mph, 4 at 8% incline and tried to do the last 2 at 9%, but couldn't so dropped down to 7.
Left achilles/heel was a bit sore the last few days so rather than running again I decided to ride today. I found a 90 minute interval cycling working on Youtube so followed that.