Here's the workout. Day 1 5x20m,5x30, main set all out 12min rest 2x350(53s) 2x250(35s) indoor track. Day 2 easy 3miles 20mins, main set 6x400m (66,67,70,65,67,67) outdoor track, rest about 90s or more not really caring. Heart rate went down from 165 to 120-130 in this time frame.