Notes
COMMENTS: Assignment: "Run 70" as wu 15" building from Z1 to Z3 then 5 x 7" at 5km race pace (3" RI) and wd"
WU: 11:48/mile, 138 BPM;
Interval 1: 9:32/mile, 163 BPM;
Int2: 8:57/mile, 171 BPM;
Int3: 9:18/mile, 172 BPM;
Int4: 9:20/mile, 171 BPM;
Int5: 9:07/mile, 172 BPM
Thus, the first 10K of my run--*including* the slow warmup--took 1:03:10. Not bad, considering my *timed* 10K race (without the slow warmup) was 1:00:53. It'd be interesting to see how I would do on a proper 5K or 10K *now*--I may ask my coach if I can work it into the schedule.