Notes
This was a treadmill workout, so the stats are all over the place.
I ran 1.5 WU @ 9:40.
Then 8 sets of 4 minutes at 7:08 w/ 3 minute recoveries. The last recovery lasted longer than 3 minutes and was part of my cool down. This was a challenging workout. There were so many times I wanted to stop. The treadmill was awesome as it helped me to keep pace as I think I would have fallen way off pace one way or the other.