Notes
Went out with CRRC. Ran intervals 2 min. fast, 1 min. recovery, 4 min. fast, 2 min. recovery. Forgot how to set laps on watch, so the result is weird. Didn't figure it out until I had already done a set. Basically, pace was much faster than I expected.
lap time cum. time distance pace
1 8:39.0 8:39.0 1.00 8:39 mixture of running and recovery
2 5:59.1 14:38 0.63 9:30 mixed
3 1:55.6 16:34 0.09 21:13 recovery walk
4 2:10.5 18:44 0.27 8:07 fast interval
5 0:50.4 19:35 0.04 18:44 recovery
6 4:03.9 23:39 0.47 8:37 fast
7 3:00 26:39 0.15 20:24 recovery
8 9:21.7 36:00 1.00 9:22 easy run back to car
9 2:21.5 38:22 0.26 9:14
Summary 38:22 38:22 38:22 3.91 60 92 9:49