Quite a nice course and felt good on the hills. Ran hard on the last big lap trying to chase the 2 people ahead of me down. Got them both in a sprint finish at the end. :) Looking back though I think I need to push myself harder in the middle section of races, but pleased as I think I got the pacing right at the start today.
10 x 2mins, with 1 min recoveries and 4 mins after the first 5. Wasn't as bad as it sounds; seemed to go pretty quickly. Went really hard on the last 2.