9 X 400 m repeats with 2 min walk recovery between each repeat.

It hurt! Looking at the pace etc from my heart rate monitor data I can see exactly why i need to train this!

My heart rate does drop enough with the 2 min recovery but the pace is not exactly explosive.

I think i'm ok with my recovery rate for this workout - although i'll aim to recover to the same extent within 30 seconds. Right now I desperately need to get the pace up though!