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Bah, it saved before I was ready
0 0/15 10-11 ? * MON-FRI
minutes 0/15 (every 15 min starting at 0 min
hours 10-11 (hour starting with 10 or 11)
Day of month ? (ignore day of month)
Day of Week MON-FRI
Would be closest, though you you get one at 11:45 with this expression. If you really needed to exclude 11:45 it gets a lot more complicated.
For 1 to 4:30, replace 10-11 with 13-16. Same note about 4:45 though.
You can use a cron expression to specify the delivery times
So for your example
0 0/30 10-13 * * ?