Notes
Harder workout, tho my HR was lower, supposedly. No walking, but I took a water/bathroom break at 2.5 and did 5.0 jog every 12 minutes of running. I did 3 minute intervals from 5.3-6.0, (but not in a straightforward ladder) and then back in 1 minute intervals. The faster paces were doable, but breathing was an issue.