Running tempo 55:26 12.26 km (4:31 / km) +45m4:27 / km shoes: Saucony Triumph ISO2
Progression run along the prom and back. Started off around 4:20 min/km pace and gradually increased to about 3:20 min/km at the end. Headwind on the way out and (thankfully) a tailwind on the return stretch.
Running intervals 59:32 12.85 km (4:38 / km) +44m4:33 / km shoes: Saucony Triumph ISO2
10 x 3 min reps at ~10km race pace with 1-2 min rest in between. Was aiming for sub 4 min/km pace initially but felt pretty good after the first few which were faster and aimed for 3:50 min/km for each rep. Happy with this session, was consistent and smooth and not dying too much either. Paces were: 3:44, 47, 44, 47, 48, 42, 48, 46, 41, 42.