Running 55:33 [4] 6.1 mi (9:06 / mi) +8m 9:04 / mi
shoes: Kanadia TR7 2
So the new ladies' road captain is very convincing, and I've somehow signed up to do the Road Relays in March. Taking it as a good incentive to work on my speed for a change, so I went and did a session as my lunchbreak when working from home. The 100m markers in Fitz Park are very useful!
2 mile warm up
10 x 400m with 90 secs rest (actually did 11 as watch screwed up on one of them).
Pace:
1 - 6.29
2 - 6.39
3 - 6.41
4 - 7.02
5 - 6.44
6 - 7.03
7 - 6.56
8 - 6.55
9 - 6.46
10 - 6.54
11 - 7.03
Not super consistent, but all faster than intended pace (7.10 - 7.20, was pretty much a guess).
Actually not that awful a session to do alone, headphone and the markers in the park helped. Jogged over to KE to meet Tom for lunch as a warm-down.