First session from a McMillan training plan that will hopefully see me go sub-40. Sessions are run at goal 10K pace, and build up to 3×2 miles. Pleased with this session, felt tough but manageable despite strong breeze on home straight.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:19:01 | 10.1 mi | 7:51 min/mi | 172 |
| 6 × | 6:27.5 | 1600m | 6:29 min/mi | |
| Average | 1:36.9 | 400m | 6:29 min/mi | |
| WU | 13:51 | 1.61 mi | 8:37 min/mi | 155 |
| 1 | 6:24 | 1600m | 6:26 min/mi | 189 |
| R | 2:50 | 400m | 11:23 min/mi | 163 |
| 2 | 6:31 | 1600m | 6:33 min/mi | 185 |
| R | 3:09 | 400m | 12:40 min/mi | 156 |
| 3 | 6:28 | 1600m | 6:30 min/mi | 186 |
| R | 3:09 | 400m | 12:40 min/mi | 159 |
| 4 | 6:28 | 1600m | 6:30 min/mi | 188 |
| R | 3:18 | 400m | 13:16 min/mi | 156 |
| 5 | 6:27 | 1600m | 6:29 min/mi | 189 |
| R | 3:10 | 400m | 12:44 min/mi | 158 |
| 6 | 6:27 | 1600m | 6:29 min/mi | 187 |
| R | :58 | 100m | 15:33 min/mi | 182 |
| WD | 9:46 | 1.07 mi | 9:05 min/mi | 153 |