Yeah..that's crazy!
I was wrong about the rest time. I did walk to begin the recovery times, but it turns out that my HR was recovering down to 140 in 40-50 seconds. Once I hit 140, I jogged the recoveries. User error on my part with my running watch. I set up the workout, but forgot to start it as a workout, so had to do the lap timing by hand. Two of the intervals ended up at .51 rather than .5. Goal was to hit each of 'em in 3:20:
Interval 1: 3:18.8 (.50 miles)
Interval 2: 3:23.1 (.51 miles)
Interval 3: 3:17.0 (.50 miles)
Interval 4: 3:20.8 (.51 miles)
Overall pace: 6:35.9, so 3:17.5 average. Very happy with that. The intervals are the toughest part of RLRF for me, so it's nice to hit goal times on them today.
http://connect.garmin.com/splits/406307197