10 - 20 times 30 seconds @ 1500m -3km pace
1 min jog recoveries.
About 8min warm-up + couple drills (my own make up!)
10 x 30 seconds (sufficient!)...... Garmin says I ran 80m for each 30 seconds!
1 min jog RI
Cool-down walk to car.
It couldn't happen to anyone else I'm sure...... walking, not even jogging, back to the car I tripped on something and landed on 2 knees, 2 hands and 1 elbow! On loose gravel! I don't know!!!