2x3km w/1min recovery: 11:26.3 (3:49), 11:49.2 (3:56)
4x200m w/200m recovery: 37.3, 38.8, 38.2, 38.3
Dug myself into a hole on the first rep. Should have been aiming for 3:59 threshold pace, instead ended up at 5k pace and blowing myself up - running at around 92-94% HR max. Fairly happy with the 200s though which are a touch faster than I expected.
The 620 which has a built in 'recovery advisor' recommends 67 hrs recovery time which is the most I have ever seen. Legs are still shit.