Dog Jog/Intervals?

Well I needed to run, and the dog needed to go out, that was easily fixed, but I didn't have much time, so now what?
Another try out for the 410, lets play intervals.Now I've never tried doing intervals but the watch does really make it easy, plus I discovered that a lap of the local playing field  is pretty much spot on 500m, which is what I set my run segment for.
Now as I said I didn't have much time as the kids needed to be put to bed, and with the dog it wasn't easy to maintain pace, but now I know how it works, I definitely will be doing a few more and be making it part of my weekly routine