Intervals: VO2max workout
12 mins warm-up
1st Set: 6 x 30 sec; 30 sec RI
2nd Set: 4 x 3.5min hard! RI from 90 sec to 4mins.
8 minute cool-down.
This seemed to go OK and wasn't easy by any means!
Sunday Long Run/Walk
Jog/walk 30/30 seconds
This was OK too. Every second jog segment I used for a 30 second stride ...to while away the time! Pretty tired at finish; cold, heavy frost; that's about it till next Sunday's Sydney Harbour 10km!