Road running intervals 1:13:02 17.0 km (4:18 / km) +75m4:12 / km ahr:162 max:182 shoes: Asics Hyperspeed (ii)
8x 1 mile, sort of Treadmill reps, staved off the boredom by devising a complicated system. 2x 800 tempo/800 marathon pace, 4x400/200/400/200/400 with the 400s hard and the 200s float, 2x 800 tempo/800 marathon pace 1 min easy after each pair of 800s, 2 mins easy after each set of 400/200/400/200/400. The last 800 felt very hard yet slow, just like the end of a marathon, and at marathon pace, so the session worked.