Notes
2 x (4 x 6mins Tempo, 2mins float). First 30mins covered 7.25k av 4.09/163/171; paces 4.05/155, 4.28/160, 4.05/164, 4.29/163, 4.04/166, 4.32/167, 4.04/169. 3mins rest. Second 30mins covered 7.25k av 4.09/168/178; paces: 4.04/164, 4.30/166, 4.04/171, 4.27/167, 4.08/170, 4.48/164, 3.58/174