run1:08:54 14.58 km (4:44 / km) ahr:130 max:159 shoes: x-talon 230
Wasn’t sure how this would go - knee was pretty bad at school today, but not too bad warming up on grass. Opted out of the 2 sessions offered by the coach and went with 10x800m with 400m slow jog recovery. The other guys doing it seemed to think that whatever you run for the 800’s im min:sec translates magically to an accurate marathon prediction in hrs:mins. Seemed unlikely to me, but seemed no worse than 5x1600 @5km pace, so aimed to do it at about that pace. Started way too slow, but eventually got moving. Ran the last one quick enough to think I really should have pushed a bit harder on the earlier ones. Pretty knackered now (and not expecting to run a marathon in the 2:56-3:11 range that covered the session).