Warm-up:
200m run
10 burpees
10 walking lunges (each leg)

Workout:
Timed interval runs - continuous clock.
200m - 35 seconds
30 second rest - 1:05
400m - 2:41
1 minute rest - 3:41
800m - 7:36
2 minute rest - 9:36
400m - 11:22
1 minute rest - 12:22
200m - 13:19

At this point I had to call it quits, my right calf started locking up a lot as a results of all the DUs on Monday :-( Oh well!

For those who were curious should have been another 30 sec rest, 400m, 1 min rest, 800m, 2 min rest, 400m, 1 min rest, 200m - stop.

Overall, still happy with my performance with a bum calf :P