As I said yesterday I'd be posting today that I managed to get outside and go finally restart this. Even though it was a year ago when I was following this properly, I must have gained fitness from somewhere because the first time I tried this I wasn't able to complete the final interval. I found it perfectly doable this time, although still quite tough considering I recently managed, twice, a total of 18 mins.
My only concern is that the route is half uphill and back downhill, and I don't know if the challenge of uphill compensates for the ease of downhill, and whether you're supposed to or not I tried to increase my speed going downhill and on the final jog and more of less (by my standards) sprinted, so I finished strong and it felt good!
Just for reference I weighed myself this morning and I am currently 11st11lb BMI: 26.3 I am curious to see if this helps speed up my weight loss, I was stuck at 12st for sooo long!