Notes
2 miles warmup and then 2 x 90s , 4 x 60s, 4 x 30s, 4x 15s with equal rest. started out around 6:40 pace and finished around 6 min pace. I did this with karl so I think I did it a little slower than i would have on my own. She had a hard time keeping up after the first one minute 2 miles codlin