4.32 mile run, 39′02″, 9′02″ avg pace, 449 kcal, ahr 155 bpm, mhr 171 bpm.
Ran 4 x 800m “speed” legs with 200m jog recoveries. It was difficult to keep an accurate “speed” pace due to inclines, road crossings and uneven footpaths but I was aiming for an average speed for each of the 800m legs of around 7’50″/mile. Unfortunately, in all the excitement ;) I forgot to press the lap time button on my watch at the beginning and end of each leg. Meh.