Running (road) 1:10:02 [3] 9.79 mi (7:09 / mi) +105m 6:55 / mi
ahr:149 max:174
20easy - 10x 60” @10k pace / 2’ roll on recovery - 20’ easy
I’m going to stick to the canal tomorrow and get off the road.
This week I’m actually off but had to go to work to sort something out so went I early to get it sorted. The warm up and cool down was taken at a nice leisurely pace and felt really comfortable.
I’d say this is the hardest session I’ve done for a long while. Towards the end you feel the session catching up with you. I don’t really know my 10k pace so went with effort which was at about 6.00/mi. I found the first 4 went really well and then I found the recoveries the hardest part to keep that moderate effort up. O think this session will certainly speed me up.
Splits for 60” (per mile)
6.05
6.02
5.59
6.17
6.09
6.01
5.54
6.03
6.00
5.49
Recoveries
6.50
7.01
7.05
6.58
6.45
7.02
7.09
7.25
7.11
6.49