Notes
Still having groin/hip/back issues, so did this on Octane. Took a separate 5 min warmup so I was starting at a hr of about 120. Took about 8-9 mins to come up to 132, then up to almost 30, I would hang at 132-136 on the hard portions (did interval program) and drop out the bottom to 128 or so on the easy ones. For the 2nd half, I did the hill and powerwalk programs and gradually worked up until easy parts were 138-144 and hard ones were 144-148. Felt OK, not as whipped as some in the past, as I took it easier.
Had to guess at mileage, based on what seemed like a reasonable pace.