WJR - 11

I did the WJR 11 at the gym today. What is the WJR - 11? It's walk one lap, jog one lap, and run one lap for 11 sets. Felt good. Each lap at the gym is 1/11 of a mile, so I did 3 miles altogether. I had a couple of laps at under 30 seconds, but most of them were in the 33-35 second range.