The final speed session before Frankfurt, and indeed perhaps my final session at this track! Pleased to hit roughly 5K pace each time and keep the reps pretty consistent. Felt hard, but manageable, and the legs felt much fresher than they have in previous sessions. Aside from a MP “dress rehearsal” next week it’s just easy and recovery runs now until the marathon. Not long now!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:05:56 | 9.0 mi | 7:17 min/mi | 172 |
| 3 × | 5:54.0 | 1600m | 5:56 min/mi | |
| Average | 1:28.5 | 400m | 5:56 min/mi | |
| WU | 24:59 | 3.34 mi | 7:28 min/mi | 168 |
| 1 | 5:55 | 1600m | 5:57 min/mi | 191 |
| R | 4:53 | 800m | 9:49 min/mi | 170 |
| 2 | 5:54 | 1600m | 5:56 min/mi | 176 |
| R | 5:03 | 900m | 9:01 min/mi | 165 |
| 3 | 5:53 | 1600m | 5:55 min/mi | 188 |
| R | 2:30 | 400m | 10:03 min/mi | 175 |
| WD | 10:44 | 1.35 mi | 7:56 min/mi | 164 |