Final interval session of the plan! I could definitely still feel Sunday’s 24 miler in my legs a bit on the reps. However given that and the wind, I’m pretty pleased with the speed and consistency. I wasn’t feeling massively up for this session, but stuck with it and managed to finished pretty strongly.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:14:05 | 10.2 mi | 7:14 min/mi | 162 |
| 6 × | 2:48.3 | 800m | 5:38 min/mi | |
| Average | 1:24.2 | 400m | 5:38 min/mi | |
| WU | 29:07 | 3.82 mi | 7:37 min/mi | 152 |
| 1 | 2:49 | 800m | 5:39 min/mi | 182 |
| R | 2:24 | 400m | 9:39 min/mi | 159 |
| 2 | 2:50 | 800m | 5:41 min/mi | 182 |
| R | 2:32 | 400m | 10:11 min/mi | 160 |
| 3 | 2:48 | 800m | 5:37 min/mi | 185 |
| R | 2:27 | 400m | 9:51 min/mi | 164 |
| 4 | 2:48 | 800m | 5:37 min/mi | 182 |
| R | 2:22 | 400m | 9:31 min/mi | 164 |
| 5 | 2:47 | 800m | 5:35 min/mi | 185 |
| R | 2:27 | 400m | 9:51 min/mi | 165 |
| 6 | 2:48 | 800m | 5:37 min/mi | 183 |
| R | 2:17 | 400m | 9:11 min/mi | 163 |
| WD | 13:34 | 1.77 mi | 7:39 min/mi | 159 |