Notes
400 mts wu @ 8:39, 13 x 100, 1 min rest every 5, 30 secs rest on the dot in between intervals, 1:49, 1:51, 1:51, 1:51, 1:50, 1:50, 1:51, 1:52, 1:51, 1:50, 1:52, 1:55, 1:51, I was done by no. 10, really pushed it on the last 3, 400 mts cd @ 9:30 ... (1300 mts worth of intervals @ 24:04 - 1:51 per 100 pace)