Running warm up/down 40:00 [2] 4.5 km (8:53 / km)
To Intervals, Drills, 5*20sec sprints @ 90%, w/d chatty run home
Running intervals 25:00 [5] 4.0 km (6:15 / km)
3*1km - 3.40, 3.43, 3.44.
20seconds faster than I was running in February so at least I am improving, even if it's a slow progression!!
5*200m - not sure times