This was always going to be a demanding workout the following day after a 10 km fartlek. In order to keep Saturday free from training I resolved to see what I could do on limited recovery. I decided that anything better than 6:30/km would be okay. The first 500m was exactly that pace but I managed to improve to do 12:34 for the first 2 km and 12:24 for the second. I was walking well in the third lap when I realised that my watch was not ticking over. I restarted it, thinking that the only impact would be to tire by walking an extra hundred metres or so but unfortunately the first 500m of the lap was recorded as 4:03. I believe a minute less than that is a better reflection of my pace so that's how I will report it, 12:05 for the third lap. I was pretty tired after that so the 500s were very ordinary times: 3:06, 3:06, 3:05, 3:10. Total time for 8 km: 49:30. Average pace 6:11. Average HR 154 bpm.
3 x 2 km 4 x 500 m with 2 min recovery
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