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@Greenbank
Today's speed session was 4 x 1600m at 5:34/km with 120s recovery between them. Didn't hurt as much as I expected, HR peaked about 20bpm off max (as in max seen in a 5k race near the end knocking on the door of the vomitorium). I'm guessing this is about where I should be pitching the pace for these runs (and the 1000m intervals). (This is all based on the most recent 26:16 5k)
Next week it'll be 7 x 800m at 5:15/km (11.43kph as I have my Forerunner to show lap speed not pace) with 90s recoveries which won't be as fun. At least they're only 4 and a bit minutes long each.