Notes
"Wu) 20:00 of easy running, start super slow and relaxed and very gradually ease in to the run. Build to HR 145-160 and hold it.
Near the end run 4 X 1:00 at 7:00 pace on 1:00 jogging to get your heart rate elevated slightly."
My Garmin was acting up...I'm *pretty* sure my HR never hit 204 while running 9:35 pace! Ha. I hadn't used my HR monitor in months, so maybe that was the issue. Anyways, this warmup was very low effort regardless of the bogus HR data.