10-20 min warm-up
3 x 2000m (12:01)
10 min cool-down.
For the warm-up I jogged around several street blocks to get a 2km circuit.
2km + 4 strides
3 x 2000m.....11:55/5:58m/k; 12:06/6:03m/k; 12:03/6:02m/k
1km cool-down + stretching.
These repeats were tough! Three blocks gave me a 'track' of just under 700m with a fair share of ups and downs on all four sides and, with an extremely cold wind blowing, it was a tough session that I couldn't wait to finish and get home! Three and a bit times around for 2000m.