Trying something different for the weekly 2 short sessions. The R/W ratio is the same I used last week, but the interval is reduced from 3 minutes to 1.5 minutes. Now that I can focus on a goal of something around an hour on Thanksgiving (have no way of knowing for sure at this point), I'm trying to concentrate on a bit more speed and better running form, rather than just lumping along for longer time periods. For my one long session each week, I'll continue to lump. :)
[ORN: Total time = 35' (30" R / 60" W X 20); 25' bike
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