Running intervals 22:00 
"Two 2-4's" or "Two Cases" TNT Session
4x4min 'on' with 2min 'off'
...probably could have done with a shorter recovery period, altough given the temperature of about 28degrees (and it already 9pm in the dark!!!), I certainly didn't mind. I think I over-cooked my insides though during the intervals as I was ready to fire out both ends on the jog home.