Hard work today – have had a slight bit of a head cold the past few days and things definitely felt tough. Pleased I completed most of the session though, save for the final interval which I cut in half. Also tried out my new Alpha Mio strapless HRM – worked great, no dropouts unlike my old chest strap which tends to go mad after a while in the gym, probably due to all the sweat!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 55:25 | 6.0 mi | 9:11 min/mi | 181 |
| 1 × | 5:22.0 | 800m | 10:47 min/mi | |
| 5 × | 4:01.0 | 600m | 10:46 min/mi | |
| Average | 2:40.7 | 400m | 10:46 min/mi | |
| WU | :29 | 0.04 mi | 11:11 min/mi | 117 |
| 1 | 5:22 | 800m | 10:47 min/mi | 155 |
| R | 4:40 | 1000m | 7:30 min/mi | 186 |
| 2 | 3:51 | 600m | 10:19 min/mi | 174 |
| R | 4:45 | 1000m | 7:38 min/mi | 187 |
| 3 | 3:54 | 600m | 10:27 min/mi | 178 |
| R | 4:46 | 1000m | 7:40 min/mi | 192 |
| 4 | 3:54 | 600m | 10:27 min/mi | 176 |
| R | 4:49 | 1000m | 7:45 min/mi | 193 |
| 5 | 4:06 | 600m | 10:59 min/mi | 183 |
| R | 4:46 | 1000m | 7:40 min/mi | 196 |
| 6 | 4:20 | 600m | 11:37 min/mi | 182 |
| R | 2:28 | 500m | 7:56 min/mi | 191 |
| WD | 1:30 | 0.14 mi | 10:23 min/mi | 190 |