O-intervals 1:43:12 [4] 9.92 km (10:24 / km)
Warm up walk to intervals training. Warm up jog (10 mins). Keeping a 6 min pace, run either 1000m 1200m, or 1600m intervals while reading and making route choices on a sprint map. 3 min rest period - draw routes chosen. 5 intervals. Cool down - walk home.