switched the workout a little to the treadmill; instead of 800 repeats, i did 4*3:00 repeats with 2:30 rest at 9.2 mph (not sure how much i trust the treadmill) and then 4*40 sec repeats with 40 sec rest; 2 mi warm up and cool down to get to 1 hr (about 2 mi) (also core after)