Here's the deal:
- ~ 5 min of alternating jogging/walking on the track warm up
- 6 X ~ 60 m sprints @ 50-60 % with ~20-30 s walking between each
- 6 X 60 m sprints @ 85% in about 12-14 s with ~ 60 s rest between each
- ~ 5 min of alternating jogging/walking on the track
I definitely felt it when I was done. I need to do this more regularly. This break led nicely into a productive afternoon and undoubtedly will lead to a solid sleep tonight.