With this Saturday's Streets of Galway 8km race in mind I took it easy today. I ended up running 8 x 2 minutes on, 2 minutes off as part of a 14.8km run.
The 2 minute efforts weren't particularly quick - in the 3:25 to 3:40 per km pace range depending on the terrain. It was a lovely warm sunny day and to be honest it was hard work just running for an hour so the efforts had me blowing a bit.
Total running time 1:00:29 (average 4:05's).