Notes
Long intervals, tough stuff. Stiff wind on the return and last one which was painful. Haven’t gotten the Hr up like that in awhile. Had to take advantage of clearish roads as it’ll get worse again and the sauconys aren’t possible
Looks like the 5 min intervals were consistent, did 3 and the pace was in the 7-730 range , 7:03 best pace
Hr 160 max 185 cadence 182 max 195
5 WU/Cd , 3 x 5 long interval/3 recovery
1: 9:12.8
2: 8:18.2
3: 8:12.2
3.8: 8:17.3 (10:19 pace)