Notes
warm up, 4x (600m @ 5k/7:05, 1000m @ HM/7:48, jog recovery to HR=150), cool down.
Paces based on McMillan Calculator with 1:16:35/10M (August virtual 10M) (=22:02/5k,1:42/HM,3:35/M). Pre marathon cycle, so should be comfortable with faster than that. But VO2MAX is at 53, not 56 from earlier in the year.
Pace predictions based on
Recovery not part of the instructions (HMP was supposed to be the recovery) but added because I wanted to finish the session)
reps:
600m 2:37,2:32,2:35,2:38
1000m 4:40,4:45,4:43,4:41
rec:2:01,2:40,2:52,2:38.
(600s+1000s add up to miles: 7:17,7:17,7:18,7:19)
Plan for next time: reduce recoveries (eventually to zero), only then work on pace.
Maybe later in the week :tempo 3M @ 7:20/7:30 pace (classic tempo is 20min at pace one can hold for one hour).
Was doing Hanson tempos of 8M at this pace recently (9/October8M in 59:13 =7:24 pace), so should be OK with a little hotter than that.