Track intervals (MIT) 6:29 [4] 2.0 km (3:15 / km)
First session in 3 weeks so took it steady. 4x50m strides and stretches. Damp and mizzly but not too cold - no injuries.
Sequence was up / down ramp: 100, 200, 300, 400, 400, 300, 200, 100 with 100 walk after 1s and 2s and 200 between 3s and 4s.
17.0
36.9
58.7
83.3
82.3
58.7
35.9
15.9
(avg per 200 = 38.8)