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

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.

MilePaceHRElev
18:27 min/mi155-19 ft
28:24 min/mi155-100 ft
38:23 min/mi161-26 ft
46:46 min/mi175-12 ft
56:22 min/mi1911 ft
68:26 min/mi166-1 ft
76:21 min/mi187-2 ft
87:19 min/mi1812 ft
97:08 min/mi1708 ft
107:42 min/mi171-3 ft
117:11 min/mi1738 ft
128:40 min/mi157-6 ft
Lap Time Distance PaceHR
Total 1:30:59 12.0 mi 7:35 min/mi169
Average 1:36.4 400m 6:26 min/mi
WU 27:15 3.24 mi 8:24 min/mi156
1 12:47 3200m 6:25 min/mi189
R 5:40 850m 10:43 min/mi157
2 12:50 3200m 6:27 min/mi186
R 5:17 850m 10:00 min/mi160
3 6:24 1600m 6:26 min/mi183
R 3:03 400m 12:16 min/mi154
4 6:24 1600m 6:26 min/mi182
R :36 50m 19:18 min/mi171
WD 10:37 1.23 mi 8:36 min/mi155

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