Interval
Planned: (3 x 1600 @ 6:12) + 1:00 rec
Actual: 5:48, 6:07, 6:00 - normally hate running 1600m intervals, these were hard and I was surprised how fast they were
Tempo
Planned: 10k : 3 + 5 @ 4:12 + 2
Actual:
11k : 3 + 5 @ 4:02/km + 3 - given that the first 1.5km of the 5km was uphill, I think I've definitely got a sub-40 10k in me at some point
Long
Planned: 29k @ 5:05/km
Actual:
24k @ 4:57 - there was no way after missing last weeks long run I could manage 29k without getting injured, 24k was realistic and I felt good
X-training
1: 50 mins turbo
2: 50 mins turbo
