220's

It was a simple idea. Run four hard 220's, aiming to make them under 1 minute. After our 5-minute 880 it seemed reasonable with rest/walks in between.

So:
Ran 220 :55
Walk 220
Ran 220 :50
Walk 220
Ran 220 :46
Walk 220
Ran 220 :55
Walk 220

The total time was 14:13 for one mile.

I felt as badly in the evening after this one as I have from almost any workout. There was a demon waiting on that fourth 220. I finished it purely on Newtonian physics and muscle memory.