Notes
5x1000 @5k pace (6:31 mi pace) rest 2:25 in between; 2 x 500m at 3k pace (6:11 mi pace) rest 3:30 min
5x1000m (6:35 pace; 6:33 pace, 6:33 pace, 6:29 pace, 6:27 pace), HR = 136 after 1, & 146/47 for others
2 x 500m (6:13.5 pace - HR = 147; 6:10 pace - HR = 149).