15x30sec...

the stats:
start temp/humidity: 12.4/73%
start time: 12:55pm
total distance: 7.87
total time: 47:24
total calories: 594
avg HR: 149
finish temp/humidity: 13.5/69%%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.88k	5:18	162
light stretching					106
6x80m building from 75% to 100%
0:30	137m	3:39	136	0:30JR	159
0:30	133m	3:45	161	0:30JR	163
0:30	123m	4:04	160	0:30JR	162
0:30	121m	4:08	161	0:30JR	164
0:30	125m	3:59	161	0:30JR	163
0:30	117m	4:15	158	0:30JR	164
0:30	121m	4:08	163	0:30JR	164
0:30	119m	4:11	161	0:30JR	165
0:30	119m	4:11	160	0:30JR	163
0:30	121m	4:08	162	0:30JR	166
0:30	121m	4:07	163	0:30JR	168
0:30	121m	4:07	164	0:30JR	167
0:30	116m	4:18	164	0:30JR	167
0:30	127m	3:55	165	0:30JR	168
0:30	127m	3:56	165	0:30JR	167
10:00	1.74k	5:44	153

rain threatened throughout with the odd spot falling...a little windy in places...but a solid session...