intervals intervals 23:58 [4] 5.0 km (4:48 / km)
I went and bought a sports watch and now I can document my training properly and in seconds. Such a serious athlete.
And it matches my shoes!!
5 x 1km around my usual 7km loop with walking in between intervals as recovery
4.48, 4.38, 4.39, 4.45, 4.41