Grass/Road warm up/down 16:22 [2] 2.88 km (5:41 / km) ahr:148 max:161 shoes: Brooks Ghost 8
Grass/Road25:01 [4] 6.12 km (4:05 / km) ahr:186 max:195 shoes: Brooks Ghost 8
25mins Progression tempo AT to LT. Not quite at the right paces but good progression. Laps: 5:07, 5:07, 4:59, 4:50, 4:48. AT lap would be 4:59, LT lap would be 4:38. Getting better at the early mornings.
8 AM
Grass/Road2:54 [3] 0.51 km (5:39 / km) ahr:167 max:180 shoes: Brooks Ghost 8
4 x 100m strides.
Grass/Road warm up/down 17:38 [2] 2.9 km (6:05 / km) ahr:151 max:157 shoes: Brooks Ghost 8
Grass/Road15:45 [3] 2.98 km (5:17 / km) ahr:151 max:163 shoes: Brooks Ghost 8
Grass/Road31:31 [4] 7.29 km (4:19 / km) ahr:176 max:188 shoes: Brooks Ghost 8
10' (2') @ AT + 3 x 5' (2') @ LT.
Variation on a session the group did a few weeks back where they did 2 x 10'. Felt good, strong wind on the last interval but effort was there.
This week is an easy/recovery week but end of last week was easy so just added in this session.
11 AM
Grass/Road warm up/down 15:27 [2] 2.68 km (5:46 / km) ahr:150 max:163 shoes: Brooks Ghost 8