Notes
3 miles warm up, 5x1km at V02max, with 3 minutes active rest between the intervals, and a mile cool down. Kilometer splits were 4:34 (too timid to start), 4:21, 4:05, 4:20, and 4:15. Had a stand off with a skunk for a few seconds on the cool down (and Faith Ann thinks I stink at the best of times after I run!)