Notes
2x300
2x400
2x600
2x400
2x300
In between each rep was a 1 minute rest
Overall average was 5:05 per mile, with mile splits of:
1-5:12
2-5:11
0.58-2:42(4:41 pace)
Taking 40mins as 10K time ad looking at the mcmillan runnig calculator at sprint workouts: addig the lower ad upper times gives: 12m30 - 13m54.
As my cumulative time was 13:05, this means I fell within the range to perform.