run warm up/down 26:00 [3]
run (threshold) 46 [4] 0.2 km (3:50 / km)
run intervals (threshold) 46 [4] 0.2 km (3:50 / km)
run intervals (hard) 1:29 [5] 0.4 km (3:42 / km)
run (theshold) 46 [4] 0.2 km (3:50 / km)
run (theshold) 43 [4] 0.2 km (3:35 / km)
run intervals (hard) 1:26 [5] 0.4 km (3:35 / km)
run warm up/down 30:00 [3]
so this was a 200m threshold jog to hill, hill rep, jog to track X2 and then after the 2nd do a 400m hard and then repeat this all again.
was good fun