Intervals - first time for weeks & weeks !!

With Buckley Runners tonight i tried out the interval training for the first time for weeks & weeks.
Just under 1k intervals in
4min 09
4min 17
4min 19
4min 25
then a slow one of 4min 53.
Dedicated with thanks to all those speeding by, and Tracy pushing me.
What next ? perhaps a run Thursday , perhaps the 20mile Rhayader ?? on Saturday.

Happy Training , happy exercising folks.