Notes
ladder with 2min rest
200:39s
400: 84 (holy crap I'm SLOW)
600: 2:11
400: 82
200: 38
2 minutes rests were pretty complete, maybe too long. But I was in full body stress during taht first 400 and canceled plan to run the ladder up to 800 (which also cut out the 2nd 600). At the end, felt OK jogging home. Today, day after, not too much pain in heel. So while disappointingly slow, I think it was prudent and can ramp up the difficulty next time around.