Notes
20 min warmup, 4 sets of 4:00 on (2:00 off), 3:00 on (90 off) 2:00 on ( 2. 5 off), I ran around 7;00 for the 4:00, 6:20-6:30 for the 3:00 and around 6:00 for the 2, just did not feel great going into this. legs heavy and took off yesterday but it went okay - nothing spectacular but just average. 20 min cool down