1000m at TMS -5, four minutes rest
Two x 500m at TMS -10 with two minutes rest between
Two x 240m at TMS – 15 with one minute rest
TMS = 500m split from 2000m PB (Used 2:00/500m for this test)

Distance  Target   Actual

1000m    |  3:50    | 3:51.0

500m      |  1:50    | 1:50.6

500m      |  1:50    | 1:51.0

240m      |  0:52.5 | 0:50.6

240m      |  0:52.5 | 0:51.0

Total Meters: 2480
Total Time: 9:14.5
Pace: 1:51.7