After a 25 minute warmup we ran 6 x .33 (531 meters) with a two minute recovery in between.
Danny and I ran together and Tom ran rode drag.
The 2:17's early on were a nice surprise but the 2:13's and the 2:12 were a shock. Overall average was 2:15 which is a BIG improvement. Not sure what to make of this but I ain't changing anything.