5 x 2 mins, 4 x 1 min, 2 x 30 secs

Ran a 3k warm-up from home to Sydney Park in 13.14.
Looking to get a bit of speed back so did the reps with a 1 min walk recovery.
Covered 4.63k in 15 mins (3.14 pace) Felt tired towards the end as I went out too hard but feel the speed is coming back.
3 and a bit k jog home in 15 mins.
Total 11k.