Notes
aimed for 78 for each interval. was originally gonna do 2 minutes rest in between and these'd be repetitions, but i wanted something harder, especially since i felt pretty good after the first 45s recovery.
did pullups and pushups afterwards. could've done more of a warmup and cooldown (especially since i didn't feel aerobically taxed at all, though now i'm certainly feeling it) for more miles, but oh well.