I enjoyed this workout from the week of April 6 distance list: 20 minutes at E pace, 2 by 12 minutes at T pace with 2-minute rest between them, 30 minutes at E pace. I did it on Black Diamond, starting the first 12 minute interval at the 7 /14 marker. It went well and was fun because that first 12 minutes was uphill. On the downhill, I raced myself to see how much farther I could go in 12 minutes.