Legs didn't feel good from the word go tonight. A long day at work and hurting my back as well didn't help.
Reps were 7:30(2k), 5:50(1.6k), 4:24(1.2k), 2:45(800m), 1:17(400m). All done with a 400m walk recovery except between the 800 and 400 where I only did 200m recovery.
Speed was 3:45/k, 3:38/k, 3:40/k, 3:26/k, 3:12/k. Could have been faster but I was buggered.
Did a 2k warmup and a 2k cool down after finishing.