Warm up as usual to Templenewsam.
Start at the lake.
Run hard as you can up either parkrun hill to where the two paths meet. Recover down the same hill.
Repeat but up the other hill.
Do as many as you can in the time.
Run on the left.
If you are unhappy running through the rhododendrons in the dark either run with somebody else or do the same hill all the time.
Return to start and stretch.