Track your rides and runs via your iPhone, Android or GPS device, analyze your performance, and compare with friends.
Yar dude. Boom Boom would be proud. Looks like you're moving pretty fast. You can cut yourself some slack if you're dying by the end - sprints should feel fast but not all out, and the overall load of the workout should be moderate at most.
I'm not pushing all out on the "ons," but the :90 of recovery definitely feels a lot shorter each time. Feels like I'm doing it right. I'm thinking of adding another short set in the middle of the 2 x8 next time. Also, all the "ons" seemed to come on uphill stretches...poor design on your part.
Ha ha - that's why I like speed work on easy terrain. One thing that the Brunswick area is good for, at least.