..... except they weren't on road. Ran on grass track at Chev instead where it was freezing cold and blowing a hurricane! Got through the session and back home as fast as possible.
10 -20 times 30 seconds @ 1500m effort (6:32m/k for me)
1 min RI
I did a warm-up of about 10 min.
20 x 30 seconds ..... all under 6:32m/k
60 sec RI
Few stretches ... into the car & home!