First time doing this workout in a while. Took a little while to get stretched out for it, but ended up adding on 2 more flows at the end. I had prepared for 4 flows, but there were only 2 so I decided to do what I had mentally prepared for instead of the prescribed workout.
Running37:37  3.42 mi (11:00 / mi) ahr:143 max:173
Did 4 one lap sprints during the run. Tried to go back to jogging after each sprint, but had to walk after one of them. Didn't catch half of my heart rate. Still had about the same pace as usual with the sprints and jogs instead of a steady pace.