Notes
20 minute easy warm-up
20 sec on/40 sec off x 5
30 sec on/30 sec off x 5
40 sec on/20 sec off x 5
Less than 1 minute between sets.
Extended cool down to get to 73 minutes
NOTES: All pick-ups besides first two were sub 4:30 pace. Carmen is in stellar shape for coming off of a training break! Carmen lightweight trainers, Carl clunkers.