My plan originally had just one session this week. But as I recovered quickly from the 10K I figured I’d add a second one. With nothing above 400m in the plan until the mile race, I thought some 800m reps would be helpful. Pleased with the first four, struggled on the fifth with tired legs but overall a decent bonus session.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 31:16 | 4.5 mi | 6:53 min/mi | 174 |
| 5 × | 2:46.2 | 800m | 5:34 min/mi | |
| 4 × | :16.3 | 100m | 4:21 min/mi | |
| Average | 1:21.5 | 400m | 5:27 min/mi | |
| WU | 1:55 | 0.26 mi | 7:30 min/mi | 149 |
| 1 | 2:44 | 800m | 5:29 min/mi | 185 |
| R | 2:12 | 400m | 8:51 min/mi | 169 |
| 2 | 2:45 | 800m | 5:31 min/mi | 189 |
| R | 2:19 | 400m | 9:19 min/mi | 172 |
| 3 | 2:46 | 800m | 5:33 min/mi | 190 |
| R | 2:23 | 500m | 7:40 min/mi | 168 |
| 4 | 2:46 | 800m | 5:33 min/mi | 188 |
| R | 2:20 | 500m | 7:30 min/mi | 171 |
| 5 | 2:50 | 800m | 5:41 min/mi | 187 |
| R | :44 | 100m | 11:48 min/mi | 158 |
| 6 | :16 | 100m | 4:17 min/mi | 147 |
| R | 1:16 | 200m | 10:11 min/mi | 155 |
| 7 | :17 | 100m | 4:33 min/mi | 163 |
| R | 1:17 | 200m | 10:19 min/mi | 159 |
| 8 | :16 | 100m | 4:17 min/mi | 164 |
| R | 1:29 | 200m | 11:56 min/mi | 156 |
| 9 | :16 | 100m | 4:17 min/mi | 168 |
| WD | :17 | 0.03 mi | 9:56 min/mi | 178 |