running warm up/down 35:00 [1] 4.45 km (7:52 / km)
15 minutes running, then running exercises followed by 5 minutes of running/strides before intervals started
running 31:30 [5] 5.55 km (5:41 / km)
4x 400m, 200m jog, 200m, 200m jog, 200m, then 2.5 minutes rest (3 first time)
Times for the 400m were 69, 64, 62, 62. Maybe it was 67 as 69 seems really slow but as you can see I didn't really know what pace to keep in the beginning so I decided to just stick behind Tue and Eskil.