Speedwork...

the stats:
start temp/humidity: 21/27%
start time: 1:21pm
total distance: 7.57
total time: 48:24
total calories: 571
avg HR: 142
finish temp/humidity: 22.9/23%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.83k	5:28	142
light stretching					109
6x80m building from 75% to 100%
0:30	126m	3:57	129	0:30JR	153
0:30	130m	3:51	156	0:30JR	159
0:30	115m	4:20	156	0:30JR	162
0:30	119m	4:12	160	0:30JR	162
0:30	126m	3:57	160	0:30JR	163
0:30	120m	4:09	160	0:30JR	163
0:30	123m	4:03	161	0:30JR	164
0:30	115m	4:21	158	0:30JR	163
0:30	123m	4:03	163	0:30JR	167
0:30	121m	4:06	164	0:30JR	165
0:30	117m	4:17	160	0:30JR	165
0:30	104m	4:49	159	0:30JR	160
0:30	114m	4:23	157	0:30JR	163
0:30	125m	3:59	162	0:30JR	168
0:30	122m	4:05	163	0:30JR	166
10:00	1.58k	6:19	148

tried to maintain a consistent pace across the efforts...feels like i haven't done any "faster" stuff for ages...