Midnight Interval Training: 1 K × 7 Sets

With 15 days remaining before my first road race of Year 2016
I did interval training after work.
This was my first major running training
after having a 30+ K run this past Monday.
In fitness your muscle starts getting weaker 96 hours after doing any substantial training.
I gave myself a complete rest from Tuesday through Thursday,
so tonight was the last chance from me to stimulate my body
before losing all the gain from the good workout on Monday.
The details of tonight's training is as follows:

Lap 1: 4:08
Jog: 2:00
Lap 2: 4:02
Jog: 2:00
Lap 3: 4:10
Jog: 2:00
Lap 4: 4:16
Jog: 2:00
Rest: 0:30
Lap 5: 4:16
Jog: 2:00
Rest: 0:30
Lap 6: 4:19
Jog: 2:00
Final Lap: 4:07

https://www.youtube.com/watch?v=F9iF2phtz4s

The purpose of this training is to improve speed
and ability to quickly recover from fatigue.

Thanks to the 30+ K slow run on Monday
I saw improvement both on speed and recovery speed.

I am hoping to hit the road again either on
Sunday or Monday, this time for a long slow run
mainly for building endurance.