Tuesday Night Special, bike commuted to and from work and turned up at track angry due to the idiot who buzzed me near the office and a flat just as I was rolling then thumping into the track. Good way to be!!!!
2 Mile Warmup then 200/400/200/400/200/400/800/400/200/400/200/400/200 with same distance rest in the outer lane and 1 mile cool down.
Hopefully by year end can hold that 3:05 pace for 10km (Can Dream)