Notes
Tempo downward progression
15 minute warmup
6 min hard -3 minute walk/jog rest
5 min hard - 2:30 walk/jog rest
4 min hard - 2 min walk/jog rest
3 min hard - 1:30 walk/ jog rest
2 min hard - 1 min walk/jog rest
2 min hard - 1 min walk/jog rest
12 minute cool down
I felt good, a little winded by the end, but alright. It was quite hot out.