Finally cleared the cold that was hanging around me, and put in a great intervals session today – six kilometers starting at 7:33 min/mile pace, with each one getting a bit faster and ending with an average pace of 7:22. Most felt relatively comfortable, though definitely still hard. Unfortunately my right thigh is still giving me a bit of a niggle, but it doesn’t seem to be getting any worse so fingers crossed.
| Lap | Time | Distance | Pace |
|---|---|---|---|
| Total | 52:26 | 6.2 mi | 8:28 min/mi |
| 6 × | 4:49.8 | 1000m | 7:46 min/mi |
| Average | 1:55.9 | 400m | 7:46 min/mi |
| WU | 5:07 | 0.50 mi | 10:14 min/mi |
| 1 | 4:54 | 1000m | 7:53 min/mi |
| R | 3:33 | 600m | 9:31 min/mi |
| 2 | 4:52 | 1000m | 7:49 min/mi |
| R | 3:36 | 600m | 9:39 min/mi |
| 3 | 4:50 | 1000m | 7:46 min/mi |
| R | 3:35 | 600m | 9:36 min/mi |
| 4 | 4:48 | 1000m | 7:43 min/mi |
| R | 3:37 | 600m | 9:42 min/mi |
| 5 | 4:48 | 1000m | 7:43 min/mi |
| R | 3:33 | 600m | 9:31 min/mi |
| 6 | 4:47 | 1000m | 7:41 min/mi |
| WD | :19 | 0.04 mi | 8:02 min/mi |