Running warm up/down 19:31 [2] 3.62 km (5:23 / km)
ahr:144 max:160 shoes: Nike Air Zoom Pegasus 35
warm up (+ drills), 2 x 200m at 49s pace
Running intervals (track) 33:45 [4] 7.14 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 35
3 mile tempo, 2 x 1km (3')
Aiming for 6:48, 6:40, 6:32 mile splits (51s, 50s, 49s per 200m), first 2 a bit slow but nothing I could do sat in the pack and I led the last one. Aiming for 3:50 on the km's.
Mile splits:
6:50 (ahr 165, mhr 180)
6:43 (ahr 181, mhr 186)
6:32 (ahr 187, mhr 191)
Km reps:
3:49 (ahr 183, mhr 193)
3:48 (ahr 186, mhr 195)