Running56:27 8.14 mi (6:56 / mi) +14m6:54 / mi ahr:73 max:147 shoes: Asics Gel Hyperspeed (8.5)
Track session with PaulF.
1600m
3*400m (100m jog recoveries)
2*800m (200m jog recovery)
3*400m (100m jog recoveries)
1600m
400m jog recovery between the sets. Times:
5.18
75, 74, 74
2.33, 2.34
74, 75, 74
5.11
It's interesting (for me anyway) that the individual 400s felt really hard, yet were only 1 second quicker than we were going through the first 400 of the mile reps, which felt much easier.
Lap of the bowl to warm up, and a loop round Attercliffe to warm down.