Back at the intervals today in the gym. Pace felt good at the 7:33-7:39 min/mile average pace I was hitting, hard but manageable. Decided to go for it in the final kilometer with a 7:20 min/mile pace. Definitely felt that one! Was nice to do some real training though after a week off post-HM.
| Lap | Time | Distance | Pace |
|---|---|---|---|
| Total | 52:20 | 5.6 mi | 9:22 min/mi |
| 6 × | 4:54.5 | 1000m | 7:53 min/mi |
| Average | 1:57.8 | 400m | 7:53 min/mi |
| WU | 2:19 | 0.23 mi | 10:16 min/mi |
| 1 | 4:58 | 1000m | 7:59 min/mi |
| R | 3:53 | 600m | 10:24 min/mi |
| 2 | 4:59 | 1000m | 8:01 min/mi |
| R | 3:51 | 600m | 10:19 min/mi |
| 3 | 4:55 | 1000m | 7:54 min/mi |
| R | 3:50 | 600m | 10:16 min/mi |
| 4 | 4:55 | 1000m | 7:54 min/mi |
| R | 3:50 | 600m | 10:16 min/mi |
| 5 | 4:54 | 1000m | 7:53 min/mi |
| R | :13 | 49m | 7:06 min/mi |
| 6 | 4:46 | 1000m | 7:40 min/mi |
| WD | :13 | 0.03 mi | 7:53 min/mi |