Thursday Night Intervals: 8 Sets by 1 K @ 4:30/K Pace

I did intervals after coming home from work. I did the first jog and intervals in Baretrek. And I did the last jog in bare feet. I'm too exhausted to write anything else but the lap for each K.

20-Minute Jog: 3.2 K
Intervals:
1st Lap: 4:28.84
Jog (120 M): 1:00.22
2nd Lap: 4:14.02
Jog (120 M): 1:00.50
3rd Lap: 4:19.34
Jog (120 M): 1:00.32
4th Lap: 4:27.70
Jog (120 M): 1:00.15
5th Lap: 4:18.39
Jog (120 M): 1:00.27
6th Lap: 4:23.62
Jog (120 M): 1:00.28
7th Lap: 4:22.45
Jog (120 M): 1:00.33
8th Lap: 4:10.87
Jog (380 M): 4:00.91
20-Minute Jog: 3.6 K
Total 16.02 K: 1:26:03