The plan was to do a Harriers session but the weather looked very windy so I took the soft option and decided to give the treadmill a going over.
A 2km warm-up. Then 4 x 5 minutes off 90 seconds. Then 2km to warm-down.
I set the treadmill at 1% gradient to simulate normal outdoor running and set the treadmill at 3 mins/km pace for the efforts. That's a real lung-buster and the heart rate was getting nice and high for a change. The first couple of minutes felt okay, the middle minute it starts to get tough, the 4th minute you're blowing and the last minute is all about hanging on. Repeat another 3 times with a little bit of interest each effort.
Heart rate nicely up into the tempo zone for efforts 2, 3 and 4 so happy with that. All up 10.7kms and session done.