Notes
Alternating intervals (440m and 460m in a big lap of 2820m)
(time in intervals), time for the big lap:
(1.45, 2.00) 13.40; (1.42, 1.55) 27.30, (1.42, 1.57) 41.50, (1.45, 2.00) 55.54
so the laps are: 13.40, 13.50, 14.20, 14.00
the pace in intervals 3.45 for 900 m = 4:10 min\km