Notes
400 x 4 @ 81/77/80/81sec with 50 second recovery walks then 400 jog following set of 4.
300 x 4 @ 59/57/57/56sec with 100m recovery jogs then 400 jog following set of 4.
200m x 1 at 36 sec, 100 jog then 100m x 1 at 16 sec
1.70 mile cooldown jog in 14:33
Everything felt smooth and easy.