Notes
Bad workout, was supposed to be 3 on 2 off for 45 minutes going from 4:40 pace to 5:30 pace (about 5 flat average)
Made it through 15 minutes doing this, then had to slow down to 4:45-4:45 pace, then had to slow up the rest to upper 5's, finally just threw in the towel a little before 30 minutes