Notes
Plan: Tinman workout, including 3 x 1 mile at 5k pace + 35 seconds (8:33) w/ 1.5 minutes recovery jogs + 3 x 30 seconds at 1 mile race effort w/ 1 minute recovery jogs
Actual: My hamstrings were tight even though I went to lunch yoga, and my choices for pace on the treadmill were 8:34 or 8:27 so I went with 8:34 and that was smart. The recoveries are short, though, so you would think the mile intervals would get harder each time, but instead they got easier! I did the striders at mile 6 (don't see any point in entering them separately in the interval data).
Training Plan Entry
Interval
7 mi
Tinman workout: including 3 x 1 mile at 5k pace + 35 seconds (8:33) w/ 1.5 minutes recovery jogs + 3 x 30 seconds at 1 mile race effort w/ 1 minute recovery jogs