Notes
6x1k @ I, 1x2k @ 8k GP, 2 mins rest between everything. Standard upper Frear 500m loop, spikes on.
Good workout. Pretty easy, just chilled in the back of my group and was consistently a little under the times. Breathing hard a bit, but legs felt great. Opened up a bit on the 2k, relaxed first half at 3:22 then ramped up the effort for the second half, but far from all out.
It should be noted that coach used a GPS instead of a wheel to measure the loop, so it may have been short - but it looked the same.
Lift afterwards.