6 PM
Running warm up/down 26:31 [3] 3.94 km (6:43 / km) +23m 6:32 / km
shoes: Aasics 2000 series
Warm up plus drills plus 5x30sec with 30sec rest. Feeling pretty crappy on the warm up :/
Running intervals 20:00 [4] 4.36 km (4:35 / km) +72m 4:14 / km
shoes: Aasics 2000 series
Threshold intervals. 10x1min1min.. Aim to run the faster intervals at about a 10km race pace and the other minute about 1min slower. So for me just under 4min maybe and then 5min on the other. Was super tough! I ran too fast in the beginning maybe? then it was ok i guess...then the end got slow on the slower intervals...I should have tried to stay with Elisa and Sam as they were the same distance in front of us for a very long time...in the end I couldnt see them though...
Fun to try new intervals though! Now know for next time that the paces are super important
Oh the last minute was screwed up as I pressed lap at some time so was 1min less...so ended up pressing start like half way through the last 1min so did about 1min and a half...oops.
Running warm up/down 19:42 [2] 3.25 km (6:04 / km) +26m 5:50 / km
shoes: Aasics 2000 series
warm down plus 5x 15sec with 15sec recoveries