I was a bit short of time so only managed 2 laps of the track as a warm-up. The session was 16 x 400s of reducing recovery. The session was split into 4 sets of 4 with recoveries of 60 secs, 45 secs, 30 secs and finally 15 secs.
I felt really good throughout and didn't feel like I was pushing it at all. The times were all around the 73 second mark so not quick but it was supposed to be run at 5km pace. Times were:
I finished up with a 3.6km warm-down. Total 10.8km.