no warmup, free intervals
5k 20 :50.2 2 :05.0 spm27
10k 19 :35.7 1 :57.5 spm28
15k 22 :58.2 2 :17.8 spm25
20k 20 :24.9 2 :02.4 spm25
21k 4 :05.5 1 :51.8 spm26
goal=high speed, low power