Same set as Saturday for me, new for Helen and Maria. 5 x 300m with 100m jog recovery in 45 seconds for me (60 seconds on Saturday), 2 minute recovery for the girls.
Total times: Me 4:13 ; Maria 5:14 ; Helen 5:19...add 15-20 seconds onto that and a predicted 1500m time with the short recovery of 45 seconds. Leg speed still not there for me. 130km+ in the legs would have something to do with it.