4 x 400m intervals. I was hoping for just under two minutes--which was where I was at the last time I did this a few years ago. After 3 or 4 weekly workouts doing laps in the 1:50's with a rest lap between, I ran a 5K in just under 24 minutes. Here were my times today with a 2-minute rest interval: 1:33; 133; 1:44; 1:44 I guess I should make the rest interval the same as the lap time, but I was a little shocked at the times because I doubt I could run a 24 minute 5K today. I did focus on fast turnover. I think that made a real difference. We'll have to see how this effects my next benchmark--which I plan to do four weeks from the one I did last Wednesday. My plan is to alternate 400m repeats with 800m repeats for a while. Next week I'll do 2x800 then 5x400, then 3x800, then 7x400, then 4x800 etc and work my way up to 10x800. While configuring my watch to show heart rate and lap time on one screen, I discovered why my runs had been labeled as walking on Training Peaks. I thought the training software was just mocking my slow speed--which I kind of liked. It turns out it was a screen setting on the watch and my heart rate screen had been set to WALK. I've been sitting on the heart rate screen mostly because I already know distance on most of my routes and I usually have a pretty good idea of pace. I'm also starting to get a good feel of heart rate. I mostly just wear the watch to record it all. Strava | 