Running intervals (2x5k/1x3k) 51:38  9.28 mi (5:34 / mi) +20ft 5:33 / mi
slept:8.0 shoes: Nike Vaporfly 4%
Ran todays session at Thirlmere for a different change of scenery, weather was fine with a nip in the air and a bit breezy.
The legs were certainly not feeling the best today and that was probably a result of manual labour at work plus strength work on Thursday night as well.
Ran an easy 20 mins to warm up this morning with a few strides before the session, started the first 5k rep running from Keswick to Grasmere and although the legs have felt fresher it didn't go bad at all. What i did notice on the second mile was that the pace altered significantly due to being under the trees and although i maintained the same pace it switched from 5:13" pace to 5:23" pace which was obviously due to GPS. I knocked the pace up to try and maintain 5:15" and at one point further along i was under 5:00" pace so that second mile was probably faster than it says.
I continued down towards the bottom on the 5 mins easy recovery before heading back on the second 5k rep.
The return was more of an headwind, not particularly a big head wind but you could certainly feel it.
The second 5k rep was a little faster than the first averaging 5:10" pace, but again the pace changed on the second mile beneath the trees so i felt i had put a little surge in to get back down to pace.
I could feel the lactate start coming on in the last mile of the second 5k and i knew the last 3k was going to be a bit tougher.
The second 5 min easy recovery wasn't quite as effective as the first obviously, so i set out at 5:00" pace on the last rep clocking 4:57" for the mile and by this time i was just running to see what i could run for the 0.86.
A tougher session than i expected to be fair, whether i underestimated it i don't know, or it may have been a case of the legs weren't as fresh as they would be. Nevertheless, i managed to hit a slightly faster pace than set so a couple of days easy recovery now!
Again, the volume of the session and paces set were absolutely perfect Martin!