running intervals 34:29 [4] 7.0 km (4:56 / km) +32m 4:49 / km
ahr:156 max:180 slept:7.0 shoes: Inov8 Roclite
Woke up with a really sore throat this morning (not surprised after sun) so bailed on track, but felt ok by the evening so went to ShUOC ints.
2x5/1, 3x4/1, 6 strides
1.18, 1.19, 0.94, 0.94, similar but forgot to lap
Not super convinced about my data tonight - pace seemed to drop a lot from the third rep - and HR definitely spiked in the last. Wanted to hold 4:20s for the 5s and 4:15s for the 4s but I think I dropped off in the last few and recov was too short. Felt like it was a bit of a battle through the session, and lonely when joe changed the second set but I’d decided on longer reps so stuck with it!
Really hope to be back on the track next week... this week was first back and I’ve literally spent the whole year saying next week so was pretty annoyed to not feel up to it today! Rich is away and max got out of work late so not the worst because I won’t do the run to the track by myself anyway!
running warm up/down 20:04 [3] 3.77 km (5:19 / km) +46m 5:01 / km
ahr:147 max:158 shoes: Inov8 Roclite
WD jog round the block with Chloe