11M pm incl 40 min surge session
Today I ran a longer variation of the surge session I've done a few times recently. I warmed up for a mile and a half and then ran surges of 2.5min-2.5min-3min-70s-70s-70s-70s-40s-40s-40s-40s-17s-17s-17s-17s-9min and 2.5min hard. Most of them (bar the last couple) were followed by a similar duration of steady running at about 6.30/mile pace. Hopefully a good little sharpener - I've been doing longer reps recently.
Today I ran a longer variation of the surge session I've done a few times recently. I warmed up for a mile and a half and then ran surges of 2.5min-2.5min-3min-70s-70s-70s-70s-40s-40s-40s-40s-17s-17s-17s-17s-9min and 2.5min hard. Most of them (bar the last couple) were followed by a similar duration of steady running at about 6.30/mile pace. Hopefully a good little sharpener - I've been doing longer reps recently.
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