Notes
z1/2/3 5 min intervals for 30 mins
9 min warm-up.
Had to run FAST to get into z3 & couldn't actually get HR > 158 for 1st part. Legs felt tired by end of first z3 (but see below 7:08 for M2!). Had to walk then v. slow jog to get back to z1. 2nd half was top of z1, top of z2 then around 158-160 for the rest of the way. (z3 for bit after 30 mins).
Seemed to be pushing quite hard in z3 bits but HR not quite as high as normal. (Sounds good, but is it?)
Splits: 7:48, 7:08 (good time!), 16:09.
Recovery (incl 13 min jog/walk cool-down) approx...30 mins.
NB Achilles & ball of foot all felt fine today as I didn't wear the ASICS trainers!