running intervals 48:59 [4] 5.8 km (8:27 / km)
shoes: Adidas Adizero Adios 4
3000m, 2x2000m, 3x800m, 5x100m
rest 1min between all.
splits:
10:45
7:01, 7:00
2:42, 2:39, 2:37
14, 14, 13, 13, 13
lactates after last 100m: 7,2mmol/L
Was supposed to run the last long set as 3x1000m but felt that my lactates were up a bit so decided to run shorter and try to keep it as easy as possible. Faster sprints at the end to keep the speed. My body is clearly very tired since running felt pretty good and easy but lactates were still so high.