Notes
Added jaime to the 4x1minute pickup squad!!
25 minute cooldown-> 5 minute jog, 4x60 second pickups at mile effort with 2 minute jog, 10 minute jog.
Mile paces for the pickups were 5:08, 5:33, 5:32, 5:46 ish. assuming my watch was right. but it's never good to assume. because my watch is never right.