1.5 mile run to the meeting point @ 8:34 min/mile pace
1.11 mile run with the group to the rugby field @ 10:36 min/mile pace
Intervals:
The plan was to do 4 x 1 mile intervals – but guess what I lost track and did 5 x 1 mile intervals.
The first 3 were done on the rugby field and the last 2 were done on the road (with hills) looking at the Endomondo graphs the last 2 were a mess, but I’m putting that down to the hills.
I was wiped out by the end of the run.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:00:34.5 | 7.42 | 8:10 |
| Interval | 6:36.9 | 1.00 | 6:37 |
| Recocery | 2:55.5 | 0.23 | 12:42 |
| Interval | 6:45.7 | 1.00 | 6:46 |
| Recovery | 2:35.7 | 0.22 | 12:01 |
| Interval | 5:47.6 | 0.90 | 6:27 |
| Recovery | 10:48.5 | 0.91 | 11:50 |
| Interval | 6:58.2 | 1.00 | 6:58 |
| Interval | 2:14.6 | 0.30 | 7:25 |
| Recovery | 3:54.9 | 0.38 | 10:13 |
| Interval | 7:11.0 | 1.00 | 7:11 |
| Recovery | 4:45.9 | 0.48 | 10:00 |
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