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@HatBeard
the hill sprints I normally do with my tri group is usually done at the top of hyde vale and crooms hill (roads just outside of the park) and involves a 10/15 minutes warmup run then 2x 15 minute sets of running hard/fast up the last 1/4 of the hill focusing on form (keeping back up straight, head looking up the hill, keeping your knees up high as you go) then slowly jogging back down for recovery and repeat until times up. take a short recovery jog for a couple of minutes in between sets at an easy pace. and stretch out at the end especially the calves.