Notes
This was meant to be 4km WU, 4x1000 with 90 sec rest and 3km CD. Due to my inability to set a watch-I set it for 4km WU, 1000 with 90 sec rest, repeat steps 1 and 2 3 times and 3km CD-it didn't work that way. The first sequence worked fine but when I started the second 1000, the watch started beeping at me telling me to slow down. Thinking the watch was being stoopid, I ignored it but on my 5th lap of the track I realised it was a bloody long kilometre and investigated.So all the figures are screwed. Lets call it tempo!