I really wasn’t sure how this session would go, as it’s been months since I did any speed work, and felt a bit flat yesterday. I was also unable to use a track, which is where I’ve done almost all my interval sessions for several years now, so was a bit out of my comfort zone. Went out way too fast on the first one, but settled in and overall I’m pleased with the effort. Wind was with me on the odd reps, and against on the evens, hence slightly alternating pace. I also wore a HR strap for the first time in years, as it was cold and I wanted to keep my watch on the outside of my jacket. Quickly remembered why I hate HR straps when it started to slip down after about a mile!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:15:29 | 10.0 mi | 7:31 min/mi | 164 |
| 6 × | 2:48.7 | 800m | 5:39 min/mi | |
| Average | 1:24.3 | 400m | 5:39 min/mi | |
| WU | 29:19 | 3.70 mi | 7:55 min/mi | 152 |
| 1 | 2:44 | 800m | 5:29 min/mi | 190 |
| R | 2:29 | 400m | 9:59 min/mi | 164 |
| 2 | 2:50 | 800m | 5:41 min/mi | 188 |
| R | 2:32 | 400m | 10:11 min/mi | 167 |
| 3 | 2:47 | 800m | 5:35 min/mi | 188 |
| R | 2:27 | 400m | 9:51 min/mi | 164 |
| 4 | 2:51 | 800m | 5:43 min/mi | 185 |
| R | 3:01 | 400m | 12:08 min/mi | 164 |
| 5 | 2:49 | 800m | 5:39 min/mi | 186 |
| R | 2:28 | 400m | 9:55 min/mi | 166 |
| 6 | 2:51 | 800m | 5:43 min/mi | 186 |
| R | 1:54 | 300m | 10:11 min/mi | 168 |
| WD | 14:20 | 1.85 mi | 7:45 min/mi | 159 |