Longest sustained faster effort for 18 months! Pleased with the consistency, if not the pace…
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:04:54 | 8.1 mi | 7:59 min/mi | 176 |
| 5 × | 3:15.4 | 800m | 6:33 min/mi | |
| Average | 1:37.7 | 400m | 6:33 min/mi | |
| WU | 19:25 | 2.30 mi | 8:27 min/mi | 165 |
| 1 | 3:17 | 800m | 6:36 min/mi | 156 |
| R | 2:35 | 400m | 10:23 min/mi | 171 |
| 2 | 3:15 | 800m | 6:32 min/mi | 191 |
| R | 2:39 | 400m | 10:39 min/mi | 181 |
| 3 | 3:14 | 800m | 6:30 min/mi | 194 |
| R | 2:37 | 400m | 10:31 min/mi | 175 |
| 4 | 3:16 | 800m | 6:34 min/mi | 192 |
| R | 2:49 | 400m | 11:19 min/mi | 182 |
| 5 | 3:15 | 800m | 6:32 min/mi | 192 |
| R | :22 | 34m | 17:21 min/mi | 196 |
| WD | 18:05 | 2.22 mi | 8:09 min/mi | 178 |