Really pleased with today’s session. Another early start, and I felt quite tired heading down to the track. Definitely had to concentrate to hold the right pace, but covered the 2 mile reps in 12:14 and 12:16, and the 1 mile reps in 6:07 and 6:08 – very close to the magical 6:06/mi pace required for a 38:00 10K.
Given the mileage in my legs this is very positive – up until now I wasn’t sure if 38-dead was going to be achievable at the end of July, but now I’m feeling more confident. It’ll still require a good day and a lot of hard work, but it now feels more within reach…
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:27:33 | 12.0 mi | 7:17 min/mi | 173 |
| 2 × | 12:15.0 | 3200m | 6:09 min/mi | |
| 2 × | 6:07.5 | 1600m | 6:09 min/mi | |
| Average | 1:31.9 | 400m | 6:09 min/mi | |
| WU | 24:29 | 3.09 mi | 7:56 min/mi | 162 |
| 1 | 12:14 | 3200m | 6:09 min/mi | 188 |
| R | 5:10 | 900m | 9:14 min/mi | 176 |
| 2 | 12:16 | 3200m | 6:10 min/mi | 189 |
| R | 5:07 | 800m | 10:17 min/mi | 167 |
| 3 | 6:07 | 1600m | 6:09 min/mi | 183 |
| R | 2:59 | 400m | 12:00 min/mi | 160 |
| 4 | 6:08 | 1600m | 6:10 min/mi | 180 |
| R | :51 | 48m | 28:29 min/mi | 176 |
| WD | 12:06 | 1.50 mi | 8:04 min/mi | 160 |