Notes
[did not do: 4 x 400m; 400m jog recovery; 4 x 300m; 300m jog recovery; 4 x 200m; 200m jog recovery; (extra time between sets if necessary)]. Instead: jag & jerry wanted to do 5 x 1 mile @ 10k pace. Ended up with 4 x 1 mile @ pretty darn close to a current 10k pace! Felt do-able. Not sure how i would have felt doing one more tho!