Notes
Ran my own version of intervals. That is, for 30 minutes, I alternated between fast (60 seconds) and slow (30 seconds). Slow was about 5.0 (12:00 minute / mile pace) and fast was up to 6.8 (which was a 9:10 minute / mile pace).
The over all time accounted for warm up and cool down at a 16:30 minute / mile pace.