Gym (treadmill intervals) 28:00 [3] 4.62 km (6:04 / km)
weight:62.5kg
10mins w/u @ 10km/hr
1min intervals building up each rep from 12 km/be to 13.6m/hr in increments of 0.4km/hr with 1min rest walking @ 6km/hr
2x 1min intervals @ 13.6km/hr with 45 secs recovery
2x1min interval @ 13.6km/hr with 30secs recovery
90secs @ 14km/hr
2mins w/d at 6km/hr