running warm up/down 27:30 [2] 5.4 km (5:06 / km)
Warm up for the Intervals and cool down afterwards... The warm up was a little bit faster than the cool down...
running intervals 28:00 [3] 6.1 km (4:35 / km)
2x4x1'/2' easy running, inbetween the series 5' easy running. I actually did 5x1' in the second series. Had lost count and only realised I'd done one too many when I saw the time.
The first series didn't feel very smoothly, the second one was better, although I got tired...
But it was good to be doing intervals, and somewhat shorter ones than the 1.2km loops on the finnish track.