Running9:26 2.1 km (4:30 / km) +10m4:23 / km ahr:149 max:164 shoes: NB 758
Intervals47:09 14.0 km (3:22 / km) ahr:161 max:179 shoes: NB 905
Another session on the treadmill. First 5min in 4:00 pace then right on a plain set of 10*3min with 1min rest jog @ 4:15 pace.
pace on intervals
3:20
3:15
3:10
3:05
3:00
3:00
3:00
3:00
3:00 (incline increased to 2% since the treadmill didn't go faster, to simulate sub-3 pace)
3:00 (incline 2%->2.5% last 1min)
Running9:18 2.1 km (4:26 / km) ahr:146 max:153 shoes: NB 758