Equal distance recoveries. Still getting used to these shorter distance intervals – they’re hard work! Aiming for Daniels “I” pace of 1:24 per 400m, so pleased to hit this +/- a few seconds consistently the whole way through.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:21:12 | 10.4 mi | 7:48 min/mi | 170 |
| 12 × | :40.5 | 200m | 5:25 min/mi | |
| 6 × | 1:24.0 | 400m | 5:37 min/mi | |
| Average | 1:22.5 | 400m | 5:31 min/mi | |
| WU | 26:50 | 3.26 mi | 8:13 min/mi | 162 |
| 1 | :39 | 200m | 5:13 min/mi | 173 |
| R | 1:07 | 200m | 8:59 min/mi | 182 |
| 2 | :40 | 200m | 5:21 min/mi | 180 |
| R | 1:08 | 200m | 9:07 min/mi | 186 |
| 3 | 1:23 | 400m | 5:33 min/mi | 190 |
| R | 2:28 | 400m | 9:55 min/mi | 176 |
| 4 | :39 | 200m | 5:13 min/mi | 177 |
| R | 1:11 | 200m | 9:31 min/mi | 185 |
| 5 | :40 | 200m | 5:21 min/mi | 182 |
| R | 1:12 | 200m | 9:39 min/mi | 186 |
| 6 | 1:24 | 400m | 5:37 min/mi | 188 |
| R | 2:29 | 400m | 9:59 min/mi | 175 |
| 7 | :41 | 200m | 5:29 min/mi | 174 |
| R | 1:10 | 200m | 9:23 min/mi | 183 |
| 8 | :41 | 200m | 5:29 min/mi | 179 |
| R | 1:11 | 200m | 9:31 min/mi | 184 |
| 9 | 1:25 | 400m | 5:41 min/mi | 188 |
| R | 2:41 | 400m | 10:47 min/mi | 168 |
| 10 | :41 | 200m | 5:29 min/mi | 175 |
| R | 1:13 | 200m | 9:47 min/mi | 181 |
| 11 | :41 | 200m | 5:29 min/mi | 179 |
| R | 1:13 | 200m | 9:47 min/mi | 182 |
| 12 | 1:23 | 400m | 5:33 min/mi | 187 |
| R | 2:41 | 400m | 10:47 min/mi | 171 |
| 13 | :40 | 200m | 5:21 min/mi | 177 |
| R | 1:12 | 200m | 9:39 min/mi | 182 |
| 14 | :41 | 200m | 5:29 min/mi | 179 |
| R | 1:13 | 200m | 9:47 min/mi | 181 |
| 15 | 1:25 | 400m | 5:41 min/mi | 183 |
| R | 2:38 | 400m | 10:35 min/mi | 171 |
| 16 | :43 | 200m | 5:46 min/mi | 173 |
| R | 1:13 | 200m | 9:47 min/mi | 179 |
| 17 | :40 | 200m | 5:21 min/mi | 175 |
| R | 1:12 | 200m | 9:39 min/mi | 182 |
| 18 | 1:24 | 400m | 5:37 min/mi | 186 |
| R | :31 | 47m | 17:41 min/mi | 190 |
| WD | 9:54 | 1.15 mi | 8:36 min/mi | 150 |