Oh my god, these were hard – I’d actually say impossible,

The target was 10 min warm up, followed by 5 repeats of 1KM in between 3:20 to 3:25 recovery was until my heart rate dropped to 120bpm

I did a small bit more for the warmup, to get to me to Regional Park Rugby field (I paused the watch as it was programmed for the entire workout) After I got to the rugby field I stretched and I was really stiff – I think the physio yesterday may have worked on muscles which needed more work (or not as much)

The first lap was really hard, and to do 1km in 3:25, means running at 5:30 min/mile pace I couldn’t get my pace down to this. (1km is 0.62 miles) the best I could do was 6 min/mile pace. and I only got slower.

This was really really hard, I have 2 thoughts,

1. The pace: Either Peter made a mistake with the pace, or he just wanted me to run as fast as I could (VO2Max training) and he didn’t expect me to maintain the pace.
2. I wasn’t recovered enough from the 10 Miler on Sunday to push this (I actually think I could get up to 5:30 pace for just a 1/2 mile)

The details of the splits speak a story, but what they don’t say is I paused the watch for a while (no idea how long) twice to get my breath back, 120 bpm of a recovery just wasn’t enough.