Running intervals 29:18 [5] 8.0 km (3:40 / km)
4 x (1000 (1'), 600 (1'), 400 (2')), with 1000 @ 10k pace, 600 @ 5k pace, 400 @ 3k pace.
This hurt a lot! But in a good way. Went pretty well except for the last 600 and 400 where I blew up a bit! Probably was a little over-ambitious on the first 2 sets. Aiming for 3:45 pace, 3:35 pace and 3:25 pace. Bit on my own unfortunately, too slow for the boys and too fast for the other girl, but I enjoy running on the track anyway because you can still see everyone and encourage / get encouragement from everyone.