AM - BHS - with Bob & Lori - ~45mins easy+ on roads as warm-up, then on track 5 x 1K @6:12-6:18 pace (3:56,3:56,3:55,3:52,3:53) with slow 200m (~75secs) recovery jog, then easy 10min jog as cool-down. Bob was 3:26 for all but the 1st interval which was a warm-up in 3:42. Lori hopped in with me for 2x400m and 2x800m. Held together well considering short rest in proportion to work period. Would be nice to have a few more gears but endurance is good.