Running intervals (Oval ) 12:24 [3] 1.85 km (6:42 / km)
Intervals:
300m - 1:08 minutes - 3:48km
60 seconds rest
300m - 1:13 minutes - 4:04/km
60 seconds rest
300m - 1:19 minutes - 4:25/km
60 seconds rest
300m - 1:15 minutes - 4:12/km
60 seconds rest
Cold down - 1:41 minutes (slow jog/quick walk) - 300m