Road running intervals 20:00 5.3 km (3:46 / km) max:190 shoes: New Balance 1500
Mona fartlek (2x90s, 4x60s, 4x30s, 4x15s, each with equal time ‘recovery’ at a decent steady pace) - total 20 mins running with half of it at a hard effort
Didn’t quite know what to expect but aimed for an aspirational 5k pace to start (3:30s) and then hoping to get quicker while keeping the recoveries well below 5:00.
Paces were a bit up and down with the undulations but averaged about 3:2x and 4:30s. It was harder than I thought to pick up speed for the short reps, partly through fatigue and partly because it’s just hard to bring up the average speed on a 15 second rep. Also 3:26 pace for the first one was reasonably aggressive given there is no recovery as such.
All in all one of the hardest sessions I’ve done. Quite pleased to see myself hitting a high max HR again - that's a few times in the last few weeks I've got high 180s/190.
Road running warm up/down 25:45  4.6 km (5:36 / km) shoes: New Balance 1500