Intervals 1:32:00  19.5 km (4:43 / km) +84m 4:37 / km
slept:8.0 shoes: Adidas Adizero Adios 5
Very good night sleep - woke up feeling rested before the alarm went off.
Drills + 20'easy, 20x400m @ avg 73sec/3:03min/km (p:40sec), 20'easy.
Great session! Was a bit "nervous" ahead of the session as the previous 16x400 had been so good - but that was on the treadmill. How was I going to perform on the roads? Was I as fast I hoped or had the treadmill fooled me a bit. Being a bit windy didn't really help for the confidence either, but at the same time - I felt really good ahead of the session and knew I would run well. And I would get an honest feedback in terms of where I am. So I was pretty pleased and surprised when the first 400m was done in 70sec...And a bit worried. I had 19 more to do. So I tried to back off a bit, focusing on running relaxed but fast. Controlled. I did not look at the pace during the intervals, only looked at the time when I laped each of them. I have meassured a 400m stretch that is dead flat - where I like to run the intervals. Running back and forth. Luckily the wind was coming from the side, so I did not have to worry too much about that, and could keep my intervals fairly consistent. The first 4 were a bit all over the place. From 70 to 74 sec, before I settled on 73sec. That was definitely the sweetspot today. Without looking at the pace, I came in at 73sec more or less every interval. Pushed the second last a bit extra (another 70sec lap) and after fininshing the last interval I still had more in me. Another big confidence boost. Very happy with sundays long tempo and todays intervals. Can't wait to get the alternating session on sunday done and head to Seville. Excited to see where I'm at. No pains or niggles and very fresh legs. A bit stiff after ;)