Pleased to not only stay consistent, but actually speed up through the session. Hard to judge effort but maybe something like 10K pace getting closer to 5K for the last one. Although it’s been so long since I did either, who knows?!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:19:13 | 10.0 mi | 7:54 min/mi | 178 |
| 4 × | 6:50.8 | 1600m | 6:53 min/mi | |
| Average | 1:42.7 | 400m | 6:53 min/mi | |
| WU | 19:12 | 2.32 mi | 8:17 min/mi | 165 |
| 1 | 6:55 | 1600m | 6:57 min/mi | 180 |
| R | 4:25 | 800m | 8:53 min/mi | 174 |
| 2 | 6:54 | 1600m | 6:56 min/mi | 191 |
| R | 4:45 | 800m | 9:33 min/mi | 177 |
| 3 | 6:50 | 1600m | 6:52 min/mi | 191 |
| R | 4:45 | 500m | 15:17 min/mi | 163 |
| 4 | 6:44 | 1600m | 6:46 min/mi | 188 |
| WD | 18:39 | 2.31 mi | 8:03 min/mi | 181 |