I’ve switched to doing these late morning now the clocks have gone back. Overall pleased with the performance – definitely not easy but it’s not supposed to be and seem to be on track for a decent sub-40 performance in a little over three weeks time.
Didn’t quite mean for this to be 12 miles in total – had forgotten that with 6 miles of effort, plus recoveries and warm-up/warm-down, it would all add up.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:30:59 | 12.0 mi | 7:35 min/mi | 169 |
| 2 × | 12:48.5 | 3200m | 6:26 min/mi | |
| 1 × | 6:24.0 | 1600m | 6:26 min/mi | |
| 1 × | 6:24.0 | 1700m | 6:03 min/mi | |
| Average | 1:35.5 | 400m | 6:22 min/mi | |
| WU | 27:15 | 3.24 mi | 8:24 min/mi | 156 |
| 1 | 12:47 | 3200m | 6:25 min/mi | 189 |
| R | 5:40 | 900m | 10:07 min/mi | 157 |
| 2 | 12:50 | 3200m | 6:27 min/mi | 186 |
| R | 5:17 | 900m | 9:26 min/mi | 160 |
| 3 | 6:24 | 1600m | 6:26 min/mi | 183 |
| R | 3:03 | 400m | 12:16 min/mi | 154 |
| 4 | 6:24 | 1700m | 6:03 min/mi | 182 |
| R | :36 | 100m | 9:39 min/mi | 171 |
| WD | 10:37 | 1.23 mi | 8:36 min/mi | 155 |