Track session (1×2 mi, 4×1 mi @ goal 10K pace)

5 min jog recovery after 2 miles, 3 min jog recovery after 1 mile repeats. Given my 10K time at the weekend I’ve revised my goal to 39:30. Was a bit unsure how the legs would feel but they coped well and everything felt decent. I’m pleased with the consistency of the splits.

Last interval slightly hampered by some little shits who thought it was funny to run in front of me, but thankfully a City of London employee dealt with them fairly promptly.

MilePaceHRElev
18:36 min/mi1520 ft
27:39 min/mi159-4 ft
36:20 min/mi188-2 ft
47:45 min/mi173-3 ft
56:24 min/mi180-3 ft
67:28 min/mi172-6 ft
77:29 min/mi169-1 ft
87:22 min/mi175-5 ft
97:13 min/mi181-4 ft
108:54 min/mi157-3 ft
Lap Time Distance PaceHR
Total 1:15:16 10.0 mi 7:31 min/mi170
Average 1:35.4 400m 6:23 min/mi
WU 13:38 1.58 mi 8:36 min/mi151
1 12:45 3200m 6:24 min/mi186
R 4:25 700m 10:09 min/mi157
2 6:19 1600m 6:21 min/mi183
R 2:50 400m 11:23 min/mi155
3 6:21 1600m 6:23 min/mi183
R 2:44 400m 10:59 min/mi157
4 6:20 1600m 6:22 min/mi179
R 2:41 400m 10:47 min/mi160
5 6:25 1600m 6:27 min/mi184
R 3:01 400m 12:08 min/mi160
WD 7:41 0.86 mi 8:53 min/mi158

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