Notes
Warm-up, cool-down & recovery jogging: 7.9 miles in 1:05:35
Workout was 4x 1-km & 4x 400m @ Interval-pace on the measured road course. 3 minute recovery jog between 1000s and 1 minute standing rest between 400s.
Splits: 3:32, 3:27, 3:29, 3:22 & 1:17, 1:19, 1:16, 1:16