The Track intervals 45:00 [5] 8.1 km (5:33 / km)
shoes: Gel-DS Trainer
5x 300m with 100m walk recovery 4 times. 4mins between sets.
Turned up to find out I would be the only one running this session, so had a lovely 20 intervals to do by myself, told to aim for 48s per rep.
48, 47, 47, 47, 47
47, 47, 46, 47, 47
47, 47, 49, 47, 49
48, 48, 48, 47, 47
Pretty happy with the times and was really struggling on the last set. After the dip down to 49 took 2 extra mins recovery between the sets to see if lightening the load would help. I all not the most fun session I have ever run but pretty happy with the pace.
The Track warm up/down 9:00 [1] 1.6 km (5:37 / km)
shoes: Gel-DS Trainer
Couple of laps of the track and then to the car.