Running 16:44 [3] 4.6 km (3:38 / km)
Pyramid(ish) thing... No Catherine, so just me starting with the guys and falling way behind (sometimes Nathan was nearby doing his race pace for the marathon so that was closer to my pace)
200m - 36
1:51 rest
400m - 1:26
1:49 rest
600m - 2:08
2:13 rest
800m - 3:01
1:31 rest
600m - 2:14
3:18 rest
800m - 3:02
1:31 rest
600m - 2:16
1:44 rest
400m - 1:24
1:45 rest
200m - 37