3x1000M

3 rounds of 1000M, 2:00 recoveries
round 1 4:31.33, avg 7:19 pace
round 2 4:11.33, avg 6:45 pace
round 3 4:43.73, avg 7:46 pace

Round 2 is a total SWAG due to a timing issue - watch switched to nav mode and I couldn't stop the timer...

1k repeats

3x1K repeats, 5 minute rests

4:11, 4:21 and 3:59.