Notes
AIM Z1/2/3 5 min int for 45 min
Tried stay in the low part of the zone for 2M, but didn't manage it...
Couldn't really get back into z1 after the z3 intervals without walking a lot...so most of the z1 was actually z2. Surprisingly (as I didn't actually go very fast) a new record for this route. Also, the z2 stuff 150+ felt very comfortable...I would have expected to need to go a LOT harder for a record. Thus...I'm actually getting fitter! (Albeit slowly!)
Equivalent 10k time is 48:22 (HP Bronze is 49:50 & Silver 45:40 7:21 / mile)
Splits: 7:39, 7:10, 9:15 (1.15 miles @ 8:02 pace), 9:13, 7:52, 7;50.
Recovery: approx 1 hr