1k intervals at sub 8 min/mile

After a few weeks building up the mileage in my legs following the knee injury, I felt it was time to aim for some speed today so did some 1km intervals at my former 10K pace. It felt good to run at a decent speed again, and I coped fine with the intervals. I’m still a bit paranoid about my knee so out of caution (and a threatening looking cloud I’ll be honest!) stopped after four miles, but fingers crossed all seems fine and I plan to aim for a longer session on Thursday. Overall though I’m pretty pleased with my first speed session in a while.

18:14 min/mi177-48 ft
28:59 min/mi18137 ft
38:41 min/mi181-28 ft
48:48 min/mi18217 ft
0.210:19 min/mi17820 ft
Lap Time Distance PaceHR
Total 36:23 4.2 mi 8:44 min/mi180
Average 2:31.0 400m 10:07 min/mi
WU 5:03 0.67 mi 7:29 min/mi179
1 3:29 600m 9:20 min/mi174
R 4:33 900m 8:08 min/mi184
2 4:52 700m 11:11 min/mi178
R 5:17 1050m 8:05 min/mi186
3 3:38 600m 9:44 min/mi173
R 4:32 900m 8:06 min/mi185
4 :02 10m 5:21 min/mi189
WD 4:51 0.46 mi 10:31 min/mi181

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