Notes
"Quarter's" Work out. Flipped 4 quarters.
0/1 head = 400 (one "quarter")
2 heads = 800 (two "quarters")
3 heads = 1200 (three "quarters")
4 heads = 1600 (four "quarters")
All the times were supposed to be on the 1:30ish/lap for me.
Did that until we reached 3.5 miles.
800m jog in between all the intervals except before the last 400, that was a 400m jog. Total of 2.75 recovery. (recovery in a different entry).