Notes
15mins warm up, strides
Threshold workout
4km in 16:02 (av 4.01), 4mins rec
3km in 12:02 (av 4.01), 3mins rec
2km in 7:56 (av 3.58), 2mins rec
1km in 3:50 (av 3.50)
Total fast running, 10k in 39:50
15mins cool down
Total 16k
Legs felt good and springier this morning compared to Sunday's fiasco. Took a more cautious approach (since I've been overestimating my fitness !) by jogging the 4mins rec only, and walking the 3mins and 2mins rec in order to ensure I complete the workout. The walking recovery made the session much easier and I still had plenty left in the tank at the end. HRs were between 170-180 for the fast segments.