Aiming for 5K pace (5:55/mi) but struggled to hit that after the first rep. It’s been a while since I’ve done intervals not on the track so found it hard to judge the pace. Also probably still have Sunday’s 10K in my legs. Still, got the heart pumping which is the main thing.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:29:30 | 12.0 mi | 7:26 min/mi | 171 |
| 5 × | 4:30.8 | 1200m | 6:03 min/mi | |
| Average | 1:30.3 | 400m | 6:03 min/mi | |
| WU | 31:18 | 4.14 mi | 7:34 min/mi | 164 |
| 1 | 4:25 | 1200m | 5:55 min/mi | 181 |
| R | 2:36 | 500m | 8:22 min/mi | 178 |
| 2 | 4:28 | 1200m | 5:59 min/mi | 188 |
| R | 2:43 | 400m | 10:55 min/mi | 184 |
| 3 | 4:32 | 1200m | 6:04 min/mi | 190 |
| R | 2:55 | 500m | 9:23 min/mi | 175 |
| 4 | 4:33 | 1200m | 6:06 min/mi | 186 |
| R | 2:40 | 400m | 10:43 min/mi | 171 |
| 5 | 4:36 | 1200m | 6:10 min/mi | 184 |
| R | 2:45 | 500m | 8:51 min/mi | 169 |
| WD | 21:54 | 2.72 mi | 8:03 min/mi | 161 |