I rejigged my running plans because I'm going to be in Sweden next week and will not be able to go for a run until next Friday. I don't gave specific stats for today's because my Garmin failed right at the end and corrupted the file :-(.
So today's run was:
1km warm up - about 6:10
Then 5 lots of:
1km fast - between 4:00 and 4:20
4 mins rest
1km warm down - about 6:00
All of the fast 1kms were within my target time but the final km was a real push.
Next time I run I might reduce the rest to 3 mins to make it harder and hopefully I'll be able to get my sub 22 min time in the next 6 weeks.
So I'm very happy with the run but annoyed with the Garmin, which has now failed twice in a week.