Notes
1 mi tempo reps @ 16.7km/hr.
HR up to 180ish on later reps.
Rec: let HR fall to 130bpm before next rep, so no set time.
1st rec was about 90 secs, last rec about 2 1/2 mins.
Last week could only manage 4 of these, so quite happy. Aim for 8 reps next week, then increase speed towards 5:30 pace. When @ 5:30 try to increase reps to 10.