Running21:26 3.03 km (7:04 / km) +5m7:01 / km ahr:117 max:143
Running28:25 6.51 km (4:22 / km) +3m4:21 / km ahr:147 max:182
1200 (6 mins), 6 x 400 (400 jog)
3.33, 62, 62, 62, 61, 62, (toilet break), 61
Felt like I was holding back on the 1200, then legs felt good on the 4s. Aim was to run the first 200 at around 3km pace and then pick it up. I think we ran too fast on a few of them though.
Running20:31 4.19 km (4:54 / km) +3m4:53 / km ahr:131 max:142