25 min UT2

Attempt at sub-18.30 5k. Bailed at 3k :-(
Pace for each 1k: 1:49.0/1:50.6/1.52.5.
r26.

warm up

#3 of 3. 3x8 min rate ladder with 3 min rests: 24/26/28/30

#2 of 3. 3x8 min rate ladder with 3 min rests: 22/24/26/28

#1 of 3. 3x8 min rate ladder with 3 min rests: 20/22/24/26

Warm up

Today's 5k was the same as yesterday but 1s faster split. I cheated (spread the pain) by doing it in reverse, starting fast and slow…

Warm up

Same 5k as yesterday, but started at 1.55. Quite tough towards the end, although HR never above 165, so can't have been as tough as…

Warm up

Start at 1.56, drop the split by 1s every 1k. HR maxed at around 165. Pretty much back to normal after illness break.

Warm up

#3 of 3 intervals. Rate ladder 20/22/24/26/28.

#2 of 3 intervals. Easy 10 min r19.

#1 of 3 intervals with 2 min rests. Rate ladder 20/22/24/26/28.

Warm up

Feet in steady UT2 5k, r18, just after fast-ish 5k

Same as yesterday, another 1s/500m off each 1k split. r23.

Warm up