5min warm up
20min at 15km/hr
2 x 75sec x 18km/hr on 3min
Another 12hr day at work and on my feet for most of it. Wanted to do a time efficient session.
Pace wise on the treadmill i'm just feeling around for the right intensity. The 15km/hr is half marathon pace and was comfortable. I want to start doing some speed work and know that 19km/hr is 5min mile pace which is ultimately where i'd like to aim for - so just taking it into that territory. The sauna was closed which I was really looking forward to after all that.