10K at sub 70% effort. One for my tally in supporting our buddy paramedic

interval pyramid @85% effort

3x6mins @85% effort

Back to it. 10K 80% effort

80% Effort

intervals mixing up HR and Stroke Rate - bit of a mess tbh, but it is done!

10k @80% 22spm. HR started to creep up in the last quarter

40mins 4*10 mins with stroke rate 22/24/22/24

30mins @80% MHR, trying to keep it on 22spm

Stroke rate pyramid @80% MHR

10K 22spm @85% effort

5min intervals @85% MHR

incremental stroke rate intervals @80-85% effort. Bookending the day with exercise

10K @ 85% MHR. Tried to hit 22spm

10K @80% - lots of excuses floating around on this one, but in short, it was just a bit shit. I made it though!

First crack at the qualifier, not my finest work, but a good first attempt.

Another 10K @ 80% - felt good, best time since April.

Another 80% effort 10K at the higher stroke rate. Tougher than last night, think my tea got in the way

Slightly different approach to my 10K @ 80% today, instead of my normal slo-mo tried keep the SR at a min 28. More challenging.

Lungs bursting again, could grab enough air after 2 intervals 😭 Probably need to slow it down a bit

Steady Sunday morning 10K @ 65% MHR