Two-pack and some chocolate-covered raisins

Warm up: 5 min
Inter 1: 1 min @ 950
2 min moderate
Inter 2 – 4: 1 min @ 1000+
2 min moderate
Cool down: 5 min

Total: 22 min.

Warm up: 5 min @ 500
Inter 1: 1 min @ 950
2 min. moderate
Inter 2: 1 min @ 1050
2 min. moderate
Inter 3: 1 min @ 1050
2 min. moderate
Inter 4: 30 sec @ 1000
2.5 min moderate
Cool down: 5 min @ 550

Comments: I need to work on that fourth interval.