2min Sprint @100%
I was also suppose to do 20 minutes of skill work. I will try to get that in tonight. As you can see from the stats below I ended up changing the rest interval from 8 minutes to 4 minutes. It didnt make any difference in my speed and distance all of the runs were between .31 and .33. Also didnt do the longer rest in the middle section. Coach John weigh in if you think this was a big mistake.
Here is the HR stats from the same workout.