Warm up/down warm up/down 24:00 [2] 2.37 mi (10:08 / mi) +14m 9:57 / mi
shoes: Kanadia TR7 2
Jog round Brudholme Road and a lap of the park to warm up. Jog home again after session
Intervals 33:04 [4] 3.79 mi (8:44 / mi)
shoes: Kanadia TR7 2
This was a made up session, so maybe the breaks were too long? I dunno. Anyway, a pyramid - aiming to maintain pace between 7.02 and 7.12 mins/mile. I'm really crap at pace though, and my watch doesn't always help - it will beep after 100m to say I'm going too slow, then 100m later it says I'm going too fast. Anyway, have listed "average" paces in min/mile
400m - 7:00
600m - 6:48
800m - 6:53
1km - 7:02
800m - 7:06
600m - 7:05
400m - 7:04
with 2 minutes rest between each one. The 100m markers in the park make this mentally a lot easier because I can count down. Also, either I was being dumb last time and didn't see some of them, or the ones that I thought were missing have been replaced!