Schedule: 8 x 400m @ 5k pace, 100m jog between, warm up and cool down not specified but as total is ~5mi, must be ~2.5mi! RPI 8/10.
Actual: 1mi warm up (9:30); 8 x 400m + 100m on the grass track, 400m slow jog cool down, 1.35mi cool down back to base (13:00). Started at 1:52 for 400m, this lengthened to 1:57, dropped back to 1:54ish, and a push on the final one took it to 1:48. Walked, rather than jogged, the 100m in between.
RPI 8/10 is about right, maybe 9.5/10 for the last one! Was surprised how hard it felt given how fast I was going (or wasn't) -I am sure I have reliably done 1:42 for 400m on there before, but 1:55 ish was as fast as I felt I could go sustainably.
Route
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