Notes
Plan: 5 x 1km at 10k race pace (8:26) with 200m recovery jogs
As usual since there's no 8:26 pace on the treadmill I went to the next setting, 8:20. The first few were okay but the last one was really hard. I couldn't sustain the 180 bpm cadence from the Podrunner download so I switched songs. I don't know why I used 0.67 mi. because 1 km is only 0.62. During the mile cooldown, I felt euphoric!
Training Plan Entry
Interval
10 mi
Tinman workout: halfway through, 5 x 1km at 10k race pace (8:26) with 200m recovery jogs