Tried a slightly different interval format today:
2 mi 7:10, heartrate 170 at the conclusion of the interval
Rest 2 min to 110 BPM ( 60 beat recovery)
1 mi. 3:35 heartrate 166
Rested 2 min
.5 mi 1:34 heartrate 166
Total Time 16 min
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Michael Boyle's Strengthcoach.com Blog 