Intervals 15:24 [4] 4.0 km (3:51 / km)
Backside of a pyramid:
1600m - 6:20
2:31 rest
1200m - 4:38
2:00 rest
800m - 3:01
1:31 rest
400m - 1:25
Rory out ahead, and Catherine just behind. Decent paced, but not trying to kill myself for fear my body/stomach would fall apart (quads had only just recovered from weekend).