Run

Battersea track
10 x 400m on 30sec recovery.

It's a while since i've done any track work. Couple of laps for a warm up, then some drills from the recent course. There was someone else training for the Paris marathon so I had some company.
My 10km time this time last year was 36min 38sec. The 5km parkrun races have been much slower though. So the objective was to run at that 10km speed which works out at 86sec/400m (or 1min26), I can then think about running further or dropping the recovery time in future sessions.
I need to watch my right groin (started on Saturday) as it's tight. It didn't get any worse though

The laps were
90,88,88,83,86,86,85,85,85,86sec respectively. There's only 15mins of actual hard running in there!

I'm really surprised by the heart rate - much higher than i'm used to for the perception of effort. i.e. it felt comfortable. I'm sure it's the work on the bike - you should take 7bpm off running to give you the equivalent heart rate for the bike, so 165 running is like 158 on the bike. That seems about right.

I think next time i'll go for 800m intervals.