Notes
Today's w/o was 5x1200m with 50 to 90% recovery.
So I was thinking 4'23" per 1200 with 3' recovery (68%)
1) 4'24"
2) 4'16"
3) 4'21"
4) 4'15"
5) 4'19"
I am guessing I averaged 4'18"/19" - Worked hard on the 5th one. Almost 4 miles of work. Not too bothered by the crunched recovery.