Notes
2.6km warm up before speed training, 2.8km after. 3.5 (approx) in speed training. 3 mins fast, 3 mins rest, 2 mins fast, 2 mins rest, 1 min fast, 1 min rest, 1 min fast, 2 mins rest, 1 min fast, 1 min rest 1 min fast. Approx 4 min km. I forgot my garmin! Very sore after in muscles where I haven't been sore before.