Did 300s with not full recovery, didn't time my rest, but the second two I started with heart rate mid 120s - 130 bpm. Probably 5 min rest or less.
Saucony Ride trainers on
400m warmup, stretches, drills
4 x 300m - 45, 45, 47, 49
4 x 55m - ~7.5 - 8147.5 lbs after workout. Need to slim down, but it's hard.