400m recoveries. Felt a bit tired and meh heading down to the track, but soldiered on anyway. Pleased with the consistency – 3:42, 3:45, 3:41, 3:41, 3:42, 3:37 – for an average of 5:56/mi, right on 5K pace.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 35:20 | 5.3 mi | 6:39 min/mi | 180 |
| 6 × | 3:41.3 | 1000m | 5:56 min/mi | |
| Average | 1:28.5 | 400m | 5:56 min/mi | |
| WU | 2:01 | 0.23 mi | 8:53 min/mi | 148 |
| 1 | 3:42 | 1000m | 5:57 min/mi | 181 |
| R | 2:15 | 400m | 9:03 min/mi | 173 |
| 2 | 3:45 | 1000m | 6:02 min/mi | 186 |
| R | 2:24 | 400m | 9:39 min/mi | 187 |
| 3 | 3:41 | 1000m | 5:55 min/mi | 188 |
| R | 2:19 | 400m | 9:19 min/mi | 189 |
| 4 | 3:41 | 1000m | 5:55 min/mi | 189 |
| R | 2:10 | 400m | 8:43 min/mi | 178 |
| 5 | 3:42 | 1000m | 5:57 min/mi | 176 |
| R | 2:11 | 400m | 8:47 min/mi | 178 |
| 6 | 3:37 | 1000m | 5:49 min/mi | 176 |
| WD | :22 | 0.02 mi | 20:22 min/mi | 180 |