The aim was to run the 5 minute efforts at around target 10km pace (3:15/km). I was to run locally and on a breezy day I was to use my normal course which consisted of 3 x downhills with breeze behind, plus 2 return uphills into the wind.
A longish 20 minute warm-up and it was straight into it. Here are the stats for each 5 minute effort:
1 - 3:12/km - 1.56kms
2 - 3:19/km - 1.51kms
3 - 3:10/km - 1.58kms
4 - 3:19/km - 1.51kms
5 - 3:08/km - 1.59kms
Happy enough with that - though the uphills (2 and 4) were a real effort.
A total of 15.6kms with warm-down. Back to the decorating...