Pretty pleased with how my legs have recovered from the HM (makes me wonder if I ran hard enough!?). They felt pretty good today and despite a very strong headwind on the back straight managed a reasonable 2:56, 2:58, 3:00, 2:58, 2:57.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:10:34 | 9.0 mi | 7:48 min/mi | 170 |
| 5 × | 2:57.8 | 800m | 5:57 min/mi | |
| Average | 1:28.9 | 400m | 5:57 min/mi | |
| WU | 25:25 | 3.13 mi | 8:07 min/mi | 161 |
| 1 | 2:56 | 800m | 5:54 min/mi | 184 |
| R | 2:20 | 400m | 9:23 min/mi | 167 |
| 2 | 2:58 | 800m | 5:58 min/mi | 192 |
| R | 2:28 | 400m | 9:55 min/mi | 171 |
| 3 | 3:00 | 800m | 6:02 min/mi | 191 |
| R | 2:24 | 400m | 9:39 min/mi | 173 |
| 4 | 2:58 | 800m | 5:58 min/mi | 191 |
| R | 2:29 | 400m | 9:59 min/mi | 171 |
| 5 | 2:57 | 800m | 5:56 min/mi | 191 |
| R | :30 | 100m | 8:02 min/mi | 191 |
| WD | 20:04 | 2.33 mi | 8:36 min/mi | 164 |