Monday : Nothing!
Tuesday : Starting up 10km program with 8 weeks till Blackmores Harbour Bridge 10km
10-20 min warm-up
400m 600m, 800m, 800m, 600m, 400m
3:03; 4:37; 6:10 etc......
I did 20 mins warm-up, then
400m (2:46); 600m (4:35); 800m (6:00); 400m (3:03)
I skipped the second 800m and 600m because I was out of energy!