Mile warm up and then 8x400m with 60-90 seconds rest. At first I started with 60 seconds rest and quickly went to 80 seconds rest, 90 for the last two. Got out really slow on the first one and then overcorrected a bit but stayed strong throughout the reps.
I ran 76, 70, 70/71, 73, 71, 72, 71/72, 70. Reps 3 and 7 the lap function lagged, they said 71 and 72 but might have been a second or two faster. Either way I averaged under 72, and my goal was to average under 72.5. I'm not sure if I'll try to do a mile time trial before the spartan race, would need to be next week if I do it before. Sub 4:50 seems attainable.