Found a relatively flat area to run this. Pretty heavily lit, so very easy to see the watch while running. About 1.2ks each loop with not too much traffic to contend with.
Goal was 30 seconds hard and then 30 seconds float. And do that 15 times for a total of 15 mins.
Ran 3.65ks in the 15 minutes. Average pace of 4:06 per klm.
Did a 1.5k warmup and then a 2.5 cool down after the session.
Legs feel very good after the session, as it wasn't too long.