Notes
10 minute tempo, 5 minute recovery, 4 x 3 minute with 2 minute recovery and 4 x 40 strides with 40 second recovery.
This was an excellent workout. Glute/hamstring wasn't too bad as well.
I was hoping to go 6:50 pace for the tempo which would have been faster than 2 weeks ago @ 6:54, but was surprised when I did it in 6:45.
I wanted to run sub 6:30 pace for the 3 minutes and I did. I started a bit slow, but that was due to some headwind for the first 2.
Split pace: 6:32, 6:33, 6:20, 6:24. Ave: 6:27. Rested for a few minutes and did 4 x 40 seconds with 40 second recovery.
Pace: 6:09. 6:00, 6:09, 5:55. Ave: 6:04. I did mess up a bit on the last one, doing 30 seconds instead of 40 seconds.