Fartlek run?

Haha, I said "lek".

Ran away from work and ran at the gym. Ran at 1% incline like this:
1200m at 7.5
400m at 10.2
400m at 7.5
30 sec @ 10.2
ran to the next 400m mark, then 30 sec @ 10.2. Kept doing this with 2 breaks for a short walk in there. Finished 3 miles in 22:55.

After: 3 x 10 overhead (10kg) walking lunges, 10 plyo push-ups, 10 basket ball jumps (touch the 10 foot ceiling). Stretch. Funsies.

Travelling the next week and a bit. will try to report in from the hotel gym.