8 400s off 60secs and joined the rest of the group for their speedy session of 200s off 3min recoveries for the last 3 ... literally spat out the back of the group
1) 0.25m - 1:30(5:56/m) 149/166bpm 17cal 10.11/11.08mph
2) 0.25m - 1:27(5:56/m) 155/170bpm 17cal 10.12/11.25mph
3) 0.25m - 1:27(5:53/m) 160/173bpm 18cal 10.21/11.79mph
4) 0.24m - 1:28(6:00/m) 159/173bpm 18cal 10/11.4mph
5) 0.24m - 1:28(6:07/m) 159/173bpm 17cal 9.81/11.1mph
6) 0.25m - 1:30(6:05/m) 159/173bpm 18cal 9.88/11.21mph
7) 0.25m - 1:26(5:47/m) 160/174bpm 17cal 10.39/12.21mph
8) 0.24m - 1:27(6:01/m) 160/174bpm 17cal 9.99/12.19mph
9) 0.12m - 39(5:31/m) 136/162bpm 5cal 10.89/12.94mph
10) 0.12m - 39(5:38/m) 132/161bpm 6cal 10.66/12.92mph
11) 0.12m - 39(5:36/m) 135/160bpm 5cal 10.7/12.69mph