Shock and Awe... I'm doing it wrong

I may have mentioned in the past that my clinic leader, Bing calls his clinic, "Shock and Awe" and while there have been various examples of this over the past weeks, this week really showed me the true meaning behind it.

On Wednesday we did 7 hills.

For the last four, we added about 45 sec - 1 min of VO2 Max training, at the top of the hill.

We are supposed to run the hills at T-pace, of course I always never hit mine, but I do my best. Then, at the end of the hill, we were to keep running at Ipace (45 seconds or so faster than Tpace). Here are my average paces:

Hill 1 (no VO2): 6:47/km
Hill 2 (no VO2): 6:52/km
Hill 3 (no VO2): 7:07/km
Hill 4 (w/ VO2): 7:15/km
Hill 5 (w/ VO2): 7:30/km (and Bing paced me!)
Hill 6 (w/ VO2): 7:41/km
Hill 7 (w/ VO2): 7:32/km (yes, I pushed here)

My Tpace is 6:00/km and thus my Ipace is 5:15/km

Shock and Awe - I'm doin it wrong.