4 x 800 @ 85% with 3 min Recovery

Getting to work this morning was a bit treacherous since last night's snow had turned to ice and even getting from my front door to the foot path was a challenge. Luckily I got to the train unscathed and it was quite a nice day.

I calculated out that if my full pace is 5:45 / km then 85% effort is around 6:36 /km or 5:12 per 800 m.

I stuffed up my timing by clicking stop instead of lap at the end of 800m so only have a figure for 1 km since I didn't turn off the auto-lap. The rest of the time I clicked lap at 0.5 miles or after 3 min recovery but forgot to note the distance at the start of lap 3 so went well over 800 m. I found the walk pretty easy and felt good. My quad muscle feels much better but not 100% yet.

For what it is worth my times were:

Lap 1 1 km 6:34 - I think I remember around 4:52 for 800 m avg hr 153 bpm

Lap 2 777 m 4:54 - about 5:03 for 800 m avg hr 143 bpm

Lap 3 936 m 5:56 - about 5:04 for 800 m avg hr 146 bpm

Lap 4 808 m 4:59 avg hr 144 bpm

I achieved a bit better than what I set out to do but I felt fine and I'm glad I went out when I did since it was hailing heavily by the time I went home from work. ( I usually walk in my lunch break - I extend this and work later)