Running4:00 0.82 km (4:53 / km) +2m4:50 / km ahr:106 max:115
Running10:07 1.92 km (5:15 / km) +37m4:48 / km ahr:112 max:126
Running22:29 3.62 km (6:13 / km) +66m5:42 / km ahr:110 max:134
Running35:24 7.17 km (4:56 / km) +4m4:56 / km ahr:153 max:183
1 mile, 2 x 800, 4 x 400, 2 x 800.
3 minutes between sets and 60s within sets.
4.40, 2.12, 2.13, 61, 63, 63, 63, 2.23, 2.18
Felt good until I went a bit too fast on the first 400, was a struggle from then on. Last 2 x 800 was meant to be a straight mile but my legs were still struggling after the 4's so I split it and had a bit extra recovery so that I could maintain the pace from the first mile. Roasting at the track.
Running18:34 3.49 km (5:19 / km) +35m5:04 / km ahr:123 max:136