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.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 36:23 | 4.2 mi | 8:44 min/mi | 180 |
| 2 × | 3:33.5 | 600m | 9:32 min/mi | |
| 1 × | 4:52.0 | 700m | 11:11 min/mi | |
| 1 × | :02.0 | 10m | 5:21 min/mi | |
| Average | 2:31.0 | 400m | 10:07 min/mi | |
| WU | 5:03 | 0.67 mi | 7:29 min/mi | 179 |
| 1 | 3:29 | 600m | 9:20 min/mi | 174 |
| R | 4:33 | 900m | 8:08 min/mi | 184 |
| 2 | 4:52 | 700m | 11:11 min/mi | 178 |
| R | 5:17 | 1100m | 7:43 min/mi | 186 |
| 3 | 3:38 | 600m | 9:44 min/mi | 173 |
| R | 4:32 | 900m | 8:06 min/mi | 185 |
| 4 | :02 | 10m | 5:21 min/mi | 189 |
| WD | 4:51 | 0.46 mi | 10:31 min/mi | 181 |