4 minutes *6 (2 minute breaks in between)

3 minutes * 7 (3 minutes off in between)

2 minutes * 10 (1 minute breaks in between)

1000 metres * 6 (2 minutes in between)

6 minutes * 4 (2 minutes in between)

3 * 1500 metres (3 minute breaks in between)

1500 *4 (2 minute breaks in between)

8 minute & 6 minute pieces (3 minutes off inbetween)

4 minutes * 6 (3 minutes off in between)

1500 metres * 3 (2 minutes off in between)

6* 1000 metres (2 minutes off in between)

6 * 4 minutes (2 minute breaks)

6 *3 minutes (3 minute breaks in between)

5 minutes * 4 (2 minute breaks in between)

4 * 8 minutes (3 minute breaks in between)

3 minutes *6 (2 minute intervals)

5 minutes * 5 ( with 2 minute breaks in between)

8 minutes * 3 (2 minute interval breaks)

2000 metres * 3 (2 minute interval breaks) = about 8:55 / 2000 metres (nothing to write home about yet...)

6 minutes * 4 (2 minute breaks in between)

1500 metres * 3 (2 minutes off in between)

5 minutes * 4 (minute intervals)

8 minutes * 3 (4 minute interval breaks)

3000 metres * 2, plus 1500 * 1

500 metres *9 (2 minute intervals)