running 1:10:00 [3] 14.0 km (5:00 / km)
4x200, 800, 4x200, 3000 easy tempo at 3.30s. The reps had about 2 mins rest in between then a 5 minute break or so before the tempo. 800 in 2.04/5 which was meh but will take it. Might do the same session next week and see if it gets any faster. Not convinced I can run that pace for a mile but we shall see... First set 200s ~30 2nd set ~27.