Chev Track on Wednesday....

The grass was damp and cool, even cold in the shaded areas, so I left the shoes off and ran in bare feet again today.

2km warm-up and a few strides.

12 x 400m at 5:46 to 5:43min/km; i.e. 2:12 to 2:20 each 400m.
Easy 400m jog recoveries.

.....and below are the results of such hard work! Virtual Partner was running at 5:43m/k

2:01 (too fast!) 5:03m/k
2:03 (trying to go slower!) 5:08m/k
2:09 ..... 5:22m/k
2:08...... 5:18m/k
2:13..... 5:31m/k
2:10...... 5:24m/k
2:08...... 5:12m/k
2:06...... 5:16m/k
2:04...... 5:09m/k
2:01...... 5:00m/k
2:00...... 4:55m/k
1:58...... 4:52m/k

AHR/MHR.
127/140(80/88%)
126/142(79/89%)
128/142(81/89%)
126/141(79/89%)
132/147(84/93%)
126/141(79/80%)
135/147(85/93%)
127/143(80/90%)
134/149(84/94%)
135/150(85/94%)
139/155(87/98%)
137/153(86/96%)

11.6km