First time doing shorter intervals. Hard work! Not as consistent as I’d have liked – was tough to judge pace as the back straight was very windy. Still, not bad for first attempt and plenty to work on.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:04:22 | 8.1 mi | 7:58 min/mi | 166 |
| 12 × | 1:28.5 | 400m | 5:56 min/mi | |
| Average | 1:28.5 | 400m | 5:56 min/mi | |
| WU | 14:07 | 1.62 mi | 8:44 min/mi | 155 |
| 1 | 1:28 | 400m | 5:54 min/mi | 180 |
| R | 1:07 | 200m | 8:59 min/mi | 181 |
| 2 | 1:26 | 400m | 5:46 min/mi | 177 |
| R | 1:08 | 200m | 9:07 min/mi | 182 |
| 3 | 1:28 | 400m | 5:54 min/mi | 186 |
| R | 1:05 | 200m | 8:43 min/mi | 186 |
| 4 | 1:24 | 400m | 5:37 min/mi | 190 |
| R | 1:14 | 200m | 9:55 min/mi | 183 |
| 5 | 1:29 | 400m | 5:58 min/mi | 185 |
| R | 1:09 | 200m | 9:15 min/mi | 185 |
| 6 | 1:28 | 400m | 5:54 min/mi | 186 |
| R | 1:09 | 200m | 9:15 min/mi | 184 |
| 7 | 1:30 | 400m | 6:02 min/mi | 181 |
| R | 1:29 | 200m | 11:56 min/mi | 170 |
| 8 | 1:29 | 400m | 5:58 min/mi | 179 |
| R | 1:15 | 200m | 10:03 min/mi | 176 |
| 9 | 1:28 | 400m | 5:54 min/mi | 181 |
| R | 1:13 | 200m | 9:47 min/mi | 179 |
| 10 | 1:30 | 400m | 6:02 min/mi | 182 |
| R | 1:15 | 200m | 10:03 min/mi | 172 |
| 11 | 1:30 | 400m | 6:02 min/mi | 179 |
| R | 1:12 | 200m | 9:39 min/mi | 177 |
| 12 | 1:32 | 400m | 6:10 min/mi | 175 |
| R | 1:10 | 200m | 9:23 min/mi | 175 |
| WD | 17:53 | 1.95 mi | 9:09 min/mi | 149 |