Road running intervals 33:33 8.8 km (3:49 / km) ahr:170 max:182 shoes: Asics Hyperspeed (ii)
Yasso(ish) 800s at Stockwood park track
Very much a variation on Yasso 800s as the standard session is not that marathon relevant and tends to predict a bit too quick. So I found this alternative from a guy named Rosario who seems to coach elites in Arizona.
His version was 4x 800 alternating Yasso/marathon pace, no recoveries. I felt good and did 5 plus a bonus marathon pace rep at the end. Felt v steady to begin with but then reached a tipping point with the third fast rep when I really had to focus and work.
Times for the fast reps were: 2:50, 52, 49, 49, 48 and for the slow: 3:15, 13, 13, 14, 14, 16. Targets were 2:50 and 3:15 so that was good.
Part of this will have beaten my 5 mile pb of 30:33 by 10-20 seconds. The fast reps were on 17 min 5k pace and I really think that could be a target on a fast course when I’m feeling fresh.
Road running warm up/down 30:30  5.3 km (5:45 / km) +60m5:27 / km shoes: Asics Hyperspeed (ii)