Running 29:10 [4] 7.5 km (3:53 / km)
5 times 1000m and 500m, but I ran to the line past the door instead of the door on the 1000m so it was a few metres longer (its hard when the track is 546, so theres some sort of weird point we start at and run 1 lap and then slightly less than another one...).
3:56
1:11 rest
1:55
53 rest
3:54
1:16 rest
1:54
37 rest
3:56
1:28 rest
1:54
42 rest
3:57
1:37 rest
1:54
44 rest
3:55
1:29 rest
1:52