Notes
Jack Daniels I-1 in the field.
3 sets of 2min / 1 min, 1min / 30 sec, 30 sec / 30 sec
According to Garmin, the 2 min intervals were around 5:30-5:40 pace, the 1 min intervals around 5:10-5:20 pace, and 30 sec intervals around 5:00 pace, a bit faster on the last one.
A little bit of plyos after