Felt better than last week, partly because I took it easier on the bike, partly because the weather was cooler. Very windy on the home straight for the middle 3 intervals. Pace getting back closer to my peak in June,
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 49:08 | 6.2 mi | 7:53 min/mi | 181 |
| 6 × | 4:12.8 | 1000m | 6:46 min/mi | |
| Average | 1:41.1 | 400m | 6:46 min/mi | |
| WU | 6:28 | 0.72 mi | 8:58 min/mi | 161 |
| 1 | 4:05 | 1000m | 6:34 min/mi | 191 |
| R | 2:53 | 500m | 9:16 min/mi | 180 |
| 2 | 4:09 | 1000m | 6:40 min/mi | 191 |
| R | 2:56 | 500m | 9:26 min/mi | 180 |
| 3 | 4:15 | 1000m | 6:50 min/mi | 190 |
| R | 2:56 | 500m | 9:26 min/mi | 165 |
| 4 | 4:14 | 1000m | 6:48 min/mi | 186 |
| R | 3:03 | 500m | 9:49 min/mi | 176 |
| 5 | 4:19 | 1000m | 6:56 min/mi | 186 |
| R | 3:11 | 500m | 10:14 min/mi | 179 |
| 6 | 4:15 | 1000m | 6:50 min/mi | 189 |
| R | 2:04 | 400m | 8:18 min/mi | 182 |
| WD | :13 | 0.01 mi | 15:44 min/mi | 177 |