Notes
10 minute warmup
6 min at 6:00 pace
3 min recovery at 9:15 pace
6 min at 6:00 pace
3 min recovery at 9:15 pace
3 min at 6:00 pace
3 min cooldown at 10:00 pace then some walking for 5 minutes (still never cooled down and still sweating a half hour later)