Excellent! Well done.

You're right - the whole idea is not to push for speed, just to pace yourself and stick to the time intervals. (If you can't hold a conversation, you're going too fast apparently!) Also it's best to stick to the plan, even if you feel like you could do more. It's tempting to rush ahead and over-exert yourself, but doing it gradually will be better in the long run (excuse the two-pronged pun...)

I'll update tomorrow after my second workout. Hoping my legs feel less like dead weight this time!