Running warm up/down 19:00  4.17 km (4:33 / km) +40m4:21 / km
Running intervals 32:02  6.87 km (4:40 / km) +68m4:27 / km
Was gonna do 6 but only felt like doing 5. Really happy with the times. Goal is to drop them down to 3:50 by september. In the fall I couldn't do better than 4:10 so being around 4:00 is pretty good imo.
Definately faster than I used to be, but still not fast enough lol.