I did the C25K+ Speed podcast this morning for my intervals training and ran 5.2 km in 33 minutes. More or less. The GPS on my iphone went crazy when I was running through the village and shows me running off the road, running across the roof of the village hall, a couple of houses and the old sawmill, but what is now a new housing scheme! Parkour anyone?
I did 9 x 60 second intervals at 165 bpm (having created my own extended version of the Speed podcast). I would have done one more, but had to save some energy for the short steep hill, followed by the long, gentle incline back to the house.