6.30pm 5.6 miles in 45.0 minutes
Week to Date mileage 11
Month to date mileage 86
Average weekly rate 33.4
Average Monthly rate 145
Weather: mild and patchy drizzle
Tonights track session was 2 sets of 3 x 5 minute runs with a minute recovery in between and 5 minutes between each set.
The target was to run just below race pace and to do all of the intervals at a consistent speed so as to finish at the same spot on the track. I more or less achieved this with my early intervals being just over 1100 metres and the final ones being just about on 1100 metres.
I reckon this to be about 7.20 speed which is faster than my race pace rather than under it so I didn't follow this instruction too well but I was pleased with the consistency.
I did a couple of laps warm up and a further 4 laps warm down. All told a total of 9km or 5.6 miles .
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