Slightly misread the training schedule – should have been 5x600m, but what’s an extra kilometre between friends!? Hard work today in fairly heavy rain and a gusty wind.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:10:49 | 9.0 mi | 7:51 min/mi | 169 |
| 5 × | 3:04.4 | 800m | 6:10 min/mi | |
| Average | 1:32.2 | 400m | 6:10 min/mi | |
| WU | 28:01 | 3.34 mi | 8:23 min/mi | 163 |
| 1 | 3:07 | 800m | 6:16 min/mi | 185 |
| R | 2:16 | 400m | 9:07 min/mi | 172 |
| 2 | 3:03 | 800m | 6:08 min/mi | 190 |
| R | 2:19 | 400m | 9:19 min/mi | 171 |
| 3 | 3:04 | 800m | 6:10 min/mi | 188 |
| R | 2:25 | 400m | 9:43 min/mi | 173 |
| 4 | 3:06 | 800m | 6:14 min/mi | 186 |
| R | 2:22 | 400m | 9:31 min/mi | 168 |
| 5 | 3:02 | 800m | 6:06 min/mi | 188 |
| R | :11 | 28m | 10:32 min/mi | 193 |
| WD | 17:47 | 2.11 mi | 8:26 min/mi | 162 |