1 K @ 3:18, 6X400 @ 73, 1K @ 3:21 that's 4:50 mile pace and 16:40 5K pace
1 min rest between each interval
With Ben and Ted, felt smooth, led the 2nd and 4th 400s
Ran the last k alone, Ben and Ted went on for 8 400s, had to put forward some effort but got it done
No back cramps!