It went well.
Decided
to be aggressive on the intervals, after an 8:00 warm up @ 5:33/km took
2:00 rest (to simulate last time's bathroom break) and started the
first km at 4:06/km
Took 2:00 break between @ 10:00/km
Increased by 0.2km/h each interval (4:06, 4:03, 4:00, 3:56, 3:53)
It
was hard, but not "I'm going to die" hard. There was a minor blip in
the last interval as one minute in I hit the workout time limit of 35:00
and it went into "cool down" mode, luckily I was expecting it and
caught it quickly and brought my "cool down" speed back up to 15.4km/h
(it had made it down to 14.7km/h)
Went 7.62km including warm up, in 38:00 flat.
As a reward Chocolate chocolate gelato at Picolo Grande acquired and consumed. Yummy.
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