On Bong Bong Road near school, a not too steep hill.
Warm-up jog from school
10 x 30 seconds @ 3k effort not pace.
Walk down RI
Jog back to school.
All OK for the above repeats; probably not as steep or as fast as program, but enough of both for me to handle at this stage with hamstring recovery. Only feel some stiffness on left side of body after exercise, but suppose that's because the left side is weaker and where the injury is. Very pleased so far and looking forward to a better run on Saturday at Bowral Parkrun after one more run tomorrow.