12 x 30 secs on/off - race prep

Ran from home around Sydney park for a 3k warm-up in just under 13 mins.
Just a short sharp session this afternoon - 12 x 30 secs on/off round the paths of Sydney park covering 3.5k in 12 mins going thru 3k in 10.20 - flying ! Absolutely stuffed after 12 mins. Average pace 3.27.

3.5k cool-down jog home in just over 16 mins .