On our Bowral Parkrun course:
2 x 10min @ 7:10m/k
3 min jog RI between.
Did 10 min warm-up jog along cycle path
Uphill jog cool-down.
Results of this session lost somewhere between my Garmin and Garmin Connect. I know from looking at the Garmin while running, that I was ahead of VP for both sections.