Running12:01 1.74 km (6:55 / km) +9m6:45 / km ahr:116 max:138
Running47:01 11.33 km (4:09 / km) +4m4:09 / km ahr:159 max:183
Big session on paper:
3 x (1km @ 5km pace (90s), 2km @ 10km pace (3 mins))
(5 mins)
1km @ 3km pace
Plan was to aim for 2.58 for the 5km pace and 3.05 for the 10km pace. In the end I ended up faster. Just behind Jay for the first 2 sets before he dropped out and then hanging on to Franks coattails for the rest. Knackered obviously but pleased with the times and how I kept it all the same pace.
2.53, 6.05
2.55, 6.03
2.54, 6.05
2.50
Running17:04 3.11 km (5:30 / km) +1m5:29 / km ahr:122 max:134
Running1:56 0.37 km (5:16 / km) +2m5:08 / km ahr:133 max:141