3 PM
Running warm up/down 4:50 [3] 0.99 km (4:53 / km) +2m 4:50 / km
ahr:117 max:125
R5k 3.6k post, full lap then to bridge.
Running intervals 15:01 [4] 2.85 km (5:16 / km)
ahr:123 max:140
R5k 4 x bridge to bridge starting every 4 mins. There are 2 400m splits within each effort (3.2k post to 3.6k and 1.2k post to 1.6k) with some overlap. Typical split 1:42. Useful benchmark but need to knock 8 or 9 secs off.
Running warm up/down 5:03 [2] 1.0 km (5:03 / km)
ahr:120 max:128
R5k reverse full lap from bridge then to 3.6k post.