Notes
Pyramid of 1, 2, 3, 2, 1mins @18kmh with last minute @18kmh (30secs), 18.5kmh (15secs) and 19kmh (15secs). Break between runs equal to previous run. Couldn't make 4 mins though. Then 1min @20kmh at the end after a 30min jog. Weight low at the end, only 170.6lbs.