The short: 33 minutes during lunch on the treadmill. 1% incline. Speed between 3.5-3.7 MPH. Followed the plan as 15 min run, 3 min rest, 15 min run. HR was kept pretty well under the 138 bpm threshold.
The long: I thought I had an extra set of workout clothes, but I was without running shorts, so I had to wear the sweats I wore into work. Good thing the low-HR training doesn't make you sweat hard all over if it's under an hour!
I turned up the radio to C89.5 WorldWide and did my best to maintain my HR under the 138 bpm limit. I didn't do too badly. Over the limit for under 3 of the 33 minutes, so I can say I did a good job.
My biggest problem was that someone came into the gym after my first 15 minute set and powerwalked along side me on the other treadmill. I had to really do my best to focus and not think that it was a race or to maintain the pace they were! But I did it!
I have to say that the second 15 minutes felt better than the first 15. I was able to kick the speed up a bit more and had less HR increases than in the first 15. One thing that does suprise me is my EPOC value/Training Effect is at a 3.1, meaning it shows that I'm improving. Improvement on the second run already! Looking forward to the next run!
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