Notes
4 mi warmup/15x 1 0n-1 0ff/15x 30 on-30 off/ cool down back home.
The 1 min pieces were usually 5:teens, a few slower, a few faster. Rest reps of the 1 mins were usually 6:20 something, some were faster.
30 sec reps were quick, all under 5min pace, some 4:40s. Rests were slow usually over 8 min pace.
5:52 avg for the 7.66 mi of fartlek (45 mins)