5 mins warm up followed by 5 x (run 1, recover 3), 5 mins cool down.
1) 0.52km - 5:00(9:33/km) 109/120bpm [1042b/km] 29cal 125/246W
2) 0.2km - 1:00(4:53/km) 126/135bpm [615b/km] 8cal 259/302W
3) 0.47km - 3:00(6:19/km) 142/164bpm [898b/km] 24cal 241/304W
4) 0.22km - 1:00(4:36/km) 167/172bpm [767b/km] 9cal 251/277W
5) 0.48km - 3:00(6:15/km) 167/175bpm [1044b/km] 27cal 222/288W
6) 0.21km - 1:00(4:50/km) 169/172bpm [815b/km] 9cal 260/284W
7) 0.47km - 3:00(6:22/km) 168/176bpm [1071b/km] 26cal 203/268W
8) 0.21km - 1:00(4:44/km) 170/177bpm [805b/km] 9cal 243/271W
9) 0.46km - 3:00(6:29/km) 171/178bpm [1108b/km] 27cal 221/271W
10) 0.22km - 1:00(4:30/km) 171/173bpm [770b/km] 9cal 224/248W
11) 0.46km - 3:00(6:27/km) 171/178bpm [1104b/km] 27cal 206/265W
12) 0.46km - 5:00(10:51/km) 132/165bpm [1431b/km] 24cal 105/201W
13) 0km - 1(4:59/km) 128/128bpm [638b/km] 104/104W
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