Managed a very decent session (measured against my standards) tonight. 2 miles warm up then 15*1 minute @ 3k pace with 1 minute active recovery finished off with another 2 miles to cool down.
I managed the intervals at an average pace of 5:30 mpm without slowing. The last 5 felt really hard and my heart rate touched 165 at one stage.
Glad this is over; the rest of the week is fairly ok running with 8 miles + 10*10 second hill sprints tomorrow. Friday will be 2*15 minute @ hm pace and I have to work in an easy long run of around 15 miles over the weekend with another easy run if I find the time, as there will be a long-ish bike ride on Saturday for good measure.
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