Notes
During the "Rest" periods I either did some ab work or dynamic flexibility exercises (tilt walk, side lunges, forward lunges, zombies). This was a pretty good workout. I definitely could have done a few more...12, maybe 14. I was comfortable through 6, and then on 7 I could feel myself putting more effort into them. The recovery jogs were good. I was thinking more like 2:00/lap on the recoveries (8:00 mile pace), but my natural pace was obviously much faster than that, which is very good.