Warmup:
400m row

3 rounds of:
30 sec. plank
10 situps
6 pistols per leg (I used the pullup cage as support for full ROM)

Workout:
4 rounds of:
400m run (80%)
2 min. rest
13:37 -- Splits were 2:00, 1:50, 1:51, 1:56 ...I kind of think that route is longer than 400m.