Notes
Does that mean my Max HR is 185? Well! We'll see about that! I'm going with 98%
Did this by myself, but still more or less killed it, aiming for 5:46/mi. I plead wind on the fourth interval (5:51/mi) and accept those consequences on the faster-than-they-should-be 1st and 3rd (5:40 and 5:41/mi respectively; NB - all the pace times below are fucked after looking at my watch during the workout and the garmin site - very frustrating, but as long as I know, I suppose). Actually, you can see that I got my heart up higher on the headwind intervals, so I'll equate that with success. Next time will try Mundy Pond - less windy and closer to the aquarena - and thereby break the mold.
9 pts easy/recovery
15 pts interval
Training Plan Entry
AC Interval
4 x 4 minutes @ I pace (5:46/mi;3:35/km). Aim for 20pts