Running intervals (VO2 Session) 30:00 [5] 7.6 km (3:57 / km)
5 x 1200m with 400m (2 minute) jog recovery. Went for an illicit track session; but bumped into Kathy and Rick O'Toole who both had similar ideas.
Ran them all in under 3.42 (aiming for roughly 3.45). Going back to 4 x 1600m with 1 minutes recovery is going to be tough!