Running intervals 1:26:38 [4] 11.56 km (7:30 / km) ahr:148 max:167
First warm up 15min slow jog with 4 x 30second fast run. Rest 3min. Second part, run 6 x 1000m, Threshold Pace 5.57 rest 4min in between. Third part warm down slow jog 10min. Total time 1hr 26min 38sec Feel tired too after done this interval. I think to keep maintain the pace constantly, need focus to breathing & body.
Running1:30:48 [3] 13.0 km (6:59 / km) ahr:156 max:174
1st session, 52min for 7.50km, 7min pace 2nd session, 15min for 2.27km, 6.30min pace 3rd session, 10min for 1.66km, 6.10min pace 4th session, 13min for 1.70km, warm down 7.50min pace
Running intervals 58:43 [3] *** 7.75 km (7:35 / km) ahr:156 max:170
First warm up 15min slow jog with 4 x 30second fast run. Then Rest 2min. Second part, run 2 x 2000m, Marathon Pace 6.22 rest 2min in between. Third part warm down slow jog 10min. Total time 58min 43sec