Notes
1 mile warm up @ 11kph followed by 1x1600mtrs @ 14.5kph, 1x1400mtrs @ 14.6kph, 1x1200kph @14.7kph, 1x1000mtrs @ 14.8kph. All with 400mtr recoveries @ 11kph.
Then followed this with 1x800mtrs @14.9kph, 1x600mtrs @ 15kph, 1x400mtrs @ 15.1kph, 1x200mtrs @ 15.2kph, 1x600mtrs @ 15.3kph. All with 200mtr recoveries.
Unfortunately I had to cut that last rep short by 200mtrs and miss the warm down jog because the treadmill suddenly decided to give up with a large bang :0(