I’ve been enjoying Luke Nelson’s Intro to Ultra plan. How to I calculate the TSS load for a hill-spring workout?

I am approaching the specific strength period, and I am looking at workouts that consist of:

–20 min easy running warm up

–10min dynamic stretching

–2x 30″ med effort hill run with easy walk down recovery

–2×30″ skip up hill medium effort with easy walk down recovery.

THEN
3 sets 4×8 sec bounding, long stride, explosive push with 2 min walk down/rep and 5 min rest between sets.
20′ easy jog cool down
Wk#1&2; 3 sets 4 sprints

20′ cool down run

Thanks for your help.
-James