Notes
was going to try and work out the intervals...but can't. they were slow, i was breathing hard, legs were clunky, shoes were clunky, the hill on the warm down kicked my a$$. The only one that felt a bit smooth was the last one. Did a 20-minute warm up; 8 x 2 min @ 5K pace with 1:30 jog recovery between; 10-minute warm down. Glad it's done.