Change-of-pace tempo (4 min, 5 × 2 min @ sub-LT, 4 min “recovery” @ LT+10s)

13.1 miles 1:29:30 6:48/mi 168 bpm 1145 bts/min 62 ft 21°C
Worcestershire, United Kingdom adidas adizero Adios 3 Garmin Forerunner 935

Pretty happy with that. Not too far off the paces I managed for the same session a week before I set my 10K PB. So to be managing that at the start of a plan, versus towards the end, bodes well. Always a good sign when the midweek session works out to a sub-90 half too!

MilePaceHRElev
17:15 min/mi1506 ft
27:18 min/mi157-7 ft
37:29 min/mi156-16 ft
46:16 min/mi1774 ft
56:22 min/mi1812 ft
66:26 min/mi179-1 ft
76:21 min/mi1800 ft
86:31 min/mi1811 ft
96:21 min/mi180-10 ft
107:02 min/mi166-9 ft
117:05 min/mi16412 ft
127:01 min/mi162-10 ft
136:59 min/mi161-3 ft
0.16:54 min/mi165-3 ft
Lap Time Distance PaceHR
Total 1:29:30 13.1 mi 6:48 min/mi168
1 22:09 3.01 mi 7:21 min/mi154
2 4:00 0.66 mi 6:06 min/mi176
3 4:00 0.61 mi 6:35 min/mi180
4 2:00 0.33 mi 6:04 min/mi182
5 4:00 0.61 mi 6:32 min/mi180
6 2:00 0.33 mi 6:03 min/mi181
7 4:00 0.61 mi 6:35 min/mi179
8 2:00 0.33 mi 6:02 min/mi182
9 4:00 0.62 mi 6:29 min/mi180
10 2:00 0.32 mi 6:15 min/mi183
11 4:00 0.60 mi 6:40 min/mi180
12 2:00 0.33 mi 6:03 min/mi183
13 4:00 0.62 mi 6:27 min/mi180
14 29:20 4.17 mi 7:02 min/mi163
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