Aim was MP for the first rep, descending to 5K pace. Ran at 15.4, 15.9, 16.4, 16.9 and 17.5 kph, or 6:16, 6:04, 5:53, 5:42, 5:31 per mile on the treadmill. Footpod felt otherwise, but it’s not calibrated so no idea how accurate it is. A good workout whatever the actual paces were though, and good mental practice!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:57:38 | 16.0 mi | 7:20 min/mi | 170 |
| 1 | 7:48 | 1.00 mi | 7:48 min/mi | 148 |
| 2 | 7:23 | 1.00 mi | 7:23 min/mi | 161 |
| 3 | 3:34 | 0.51 mi | 6:59 min/mi | 142 |
| 4 | 24:02 | 3.73 mi | 6:26 min/mi | 181 |
| 5 | 3:12 | 0.28 mi | 11:14 min/mi | 163 |
| 6 | 18:05 | 2.91 mi | 6:13 min/mi | 178 |
| 7 | 3:08 | 0.27 mi | 11:47 min/mi | 152 |
| 8 | 12:01 | 1.99 mi | 6:01 min/mi | 178 |
| 9 | 3:13 | 0.30 mi | 10:33 min/mi | 169 |
| 10 | 6:01 | 1.00 mi | 6:00 min/mi | 183 |
| 11 | 3:07 | 0.31 mi | 10:06 min/mi | 165 |
| 12 | 3:01 | 0.52 mi | 5:47 min/mi | 182 |
| 13 | 16:34 | 2.18 mi | 7:35 min/mi | 164 |