This is just a guess because my watch was dead. I did my best to estimate easy warmup and cooldown. Then I ran for approx 5 minutes picking up the tempo by counting strides and making sure I was 2 strides for every breath. I counted to 375 strides which should be about 5 minutes. Probably ran harder than the workout called for but it was a fartllek type workout so not worried. Did three intervals of the pickups and then approximately 10 minutes of easy in between. A good exercise in feeling it out.
Weights20:00 [3]
warmup with cardio. Then 15 minutes of tabata exercises with 35 lb dumbbells.