Track11:36  1.79 km (6:29 / km) ahr:139 max:158
Track37:54  6.78 km (5:36 / km) +3m5:35 / km ahr:170 max:190
Ladder 200-400-600-800-1000-1200-1000-800-600-200. 1 minute rest between each, which came as a slow lap at first, then a shorter loop on the infield and at the end just pacing a little trying to recover.
Ran with Hedwig, she led the first half and I led the last several.
Pushing hard is more mentally taxing than I remember it being...
Laps were pretty uneven, 40-48 seconds.
Track10:29  1.33 km (7:53 / km) ahr:149 max:154