The program was :
10-20 min warm-up ..... I did 25 'cos I was felling lethargic!
2 Sets (6x400m) in 2:39 based on 35 min 5km recent time.
I DID ONE SET ONLY! That was sufficient for me; too hard!!
6 x 400m : 2:16; 2:22; 2:11; 2:11; 2:10; 2:10
Short walk cool down.
Beautiful day here in Mittagong : plenty of sunshine, no wind, no snow and no rain! Who could ask for anything more?