2.8 miles moderate, pyramid reps

Ran home from work in 17:54 for 2.77 miles, average pace 6:27/mile, HR 142.

Pace splits (ave. HR): 6:40 (133), 6:30 (145), 6:08 (151)
HR zones: 4.9%, 27.6%, 67.5%, 0%, 0%

The performance training session consisted of pyramid reps around the warm-up trail followed by 7 sprints up and down the path beside the rugby pitch. The sequence of reps was 600m, 800m, 1K, 800m and 600m, with a recovery jog of about 200m between the first two, after which we reversed the direction we were running in so we could start where we had finished and know where the next rep ended. Warm-up was 1.06 miles around the warm-up trail. HR readings on first rep look dubious. Total distance for the session was 4.19 miles.

0.36 miles in 1:53, 5:11/mile, HR 169
HR zones: 4.4%, 8.0%, 9.7%, 29.2%, 48.7%
0.50 miles in 2:33, 5:07/mile, HR 166
HR zones: 0.7%, 7.8%, 5.9%, 85.6%, 0%
0.64 miles in 3:18, 5:08/mile, HR 166
HR zones: 6.6%, 4.0%, 7.1%, 72.2%, 10.1%
0.50 miles in 2:34, 5:06/mile, HR 163
HR zones: 7.8%, 7.1%, 13.6%, 59.7%, 11.7%
0.37 miles in 1:51, 5:02/mile, HR 163
HR zones: 4.5%, 7.2%, 12.6%, 75.7%, 0%