Running1:27:13 23.22 km (3:45 / km) +121m3:40 / km ahr:140 max:182 shoes: Hakone
6 mile progression with a mile easy in the middle. 5:19, 5:10, 5:02, (5:52), 4:55, 4:45, 4:37 Working hard in the last mile but feeling ok until then.
6 PM
Running37:09 8.56 km (4:21 / km) +64m4:11 / km ahr:134 max:168 shoes: Black Fast
Easy jog with 5 x 40 s fast. Managed to get average pace all under 2:40 min/km.
I quite like this session. It's not super hard, because I can take as much recovery as I like, but it accumuates a good volume of fast running. 40 s is just about long enough that you have to find some rhythm as well - rather than a 10-20 s sprint.
Running1:34:10 20.73 km (4:33 / km) +77m4:28 / km ahr:140 max:180 shoes: Black Speed
15 x 600 (90 s) 1.40, 41, 37, 42, 40, 38, 41, 42, 38, 42, 42, 38, 41, 43, 35. Aiming for 1.42, 42, 39 for each set of 3 (2:50, 2:50, 2:45 min/km pace). First session in a while where I have really wanted to hit a certain pace which is why I didn't want to run it in the wind yesterday. Would have been better on the track, but I measured out a 600 m stretch of cycle path to make sure it was repeatable. Happy with that.