Notes
Warm Up: Cannon Ball then 15 minute jog
Hard hard work, dispensed with the notion of a middle surge after the 2nd rep and just aimed to hold 80s/400m pace and I'm really glad that I only fell away to ~81s pace or so
Cool Down: 15 minute jog then stretching
Training Plan Entry
Interval
13 km
4x1200 (400 @ 80s, 400 surge, 400 @ 80s) with 800m recovery