Running intervals 58:44  11.42 km (5:09 / km)
shoes: Saucony Kinvara 11
Intraining speed session.
1 x 2km, 2 x 1km, 3 x 500m, 4 x 200m with jog recoveries (1km for the first 3, then equal for the 5s and 2s).
Felt super long so very glad that the reps got shorter as it went. Not used to running this long at the moment!.
Recoveries got very confusing because of the different directions/turn arounds so lost the group after the 2km but managed to start them all with someone else and joined some of the other groups for the 5s and 2s. But really fun with people all over the place all the time.
R hip/glute got very sore after the second 1km but in a different place to where it has been so did a bit of stretching and it settled by the second 500m so going to keep an eye on it but not too worried. Think it was just that something was compensating for my calves which were shot by the end.
Plan was for pace to start at 10k pace and get faster for each rep.
Splits: 7:56, 3:53, 3:53, 1:54, 1:53, 1:52, 45, 45, 43, 41.