The plan was to do 4x800 at 2:57/800m but I had a change out heart and headed down to Roath park to join in the with Cardiff Tri interval session which helpfully was along the same lines!!
The format was reasonably similar, brief warm up followed by 8x3min intervals with 2min rest periods.
Managed between 760m and 805m in the 3 minute periods which is roughly on target for where I needed to be. I had a great time though and have briefly regained some of the enjoyment for running that I lost towards the latter part of 2012.
Running in a group definitely gives you an added incentive as the pack pushes you to test your limits.
Garmin report: http://connect.garmin.com/activity/259401185
