Well I decided to ditch the Tabata style and increase the number of Timmons in one session.
Session was set as 5 minutes warm up and cool down (cool down ended early as I got to the office 30 seconds or so early) with 10 sets of 20 seconds flat out and 2 minutes slow recovery.
The distance etc. mean little because only 3:20 was at any real pace but here they are anyway. 3.5 miles in 33:49 average pace 6.21mph.
Important part is the sprints were fairly consistant with a gradual slowing over the session until the last one which was a good bit slower, so I had the number of them right in my opinion. Was sure glad to hear ccol down 5 minutes when it came along.
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