Track (15'easy+fartlek+15'easy) 1:35:35 14.1 mi (6:47 / mi) +8m6:46 / mi slept:6.0 shoes: Nike zoom fly
Lancaster track, 15' easy + mixed fartlek: (6 x 500m in 85'' / 3' easy) + 5' Easy + (1600m in 5'00'') + 5' Easy + (10 x 200m in 34'' / 2' Easy) + 15' Easy. Felt like a good session. Again I had to learn how to pace the 500's and the 1600 but worked reasonably hard and definitely didn't have much left after the 200's as I felt my legs empty of any power on the last few reps. Rep splits: 500's: 90'' 87'' 86'' 86'' 86'' 84'' 1600: 5'00'' 200's: 32 30 30 30 29 30 29 30 30 30