Running1:27:13 23.22 km (3:45 / km) +121m3:40 / km ahr:140 max:182 shoes: Hakone
6 mile progression with a mile easy in the middle. 5:19, 5:10, 5:02, (5:52), 4:55, 4:45, 4:37 Working hard in the last mile but feeling ok until then.
Running37:09 8.56 km (4:21 / km) +64m4:11 / km ahr:134 max:168 shoes: Black Run Fast
Easy jog with 5 x 40 s fast. Managed to get average pace all under 2:40 min/km.
I quite like this session. It's not super hard, because I can take as much recovery as I like, but it accumuates a good volume of fast running. 40 s is just about long enough that you have to find some rhythm as well - rather than a 10-20 s sprint.