Notes
This was the first time I have actually entered the interval in this system and therefore some of my numbers were guesses. I'm going to have to figure out how to time it better next time...
here is what I did:
1 mile warm up (4 laps) 9:08/m
4 400 meter sprints @ approx. 7:20-7:35/m (heart rate maxed @ 178)
4 400 meter recoveries @ approx. 15:50-16:00/m (heart rate 137-141)
.5 mile cool down (not timed) I used the recovery laps to calibrate my nike+ estimated time @ 4:00/m