Overall, this is a down week in volume for me but the workouts are still coming into play. Today's workout was a nice way to introduce some paces I have not ran in quite some time. I think I nailed the workout as I began to have a hint of a stitch on the last two repeats.
Here is a summary:
25:00 warm up
23:21 of 1 min. at ~ 5k pace followed by 1 min. easy running
my first 4 were at 11 mph just to work into it, then the last 8 were at 11.2 mph.
I'm not too sure what exact 5k pace is right now, but this felt very good.
intervals HR: approaching 158-159 on pace, recovery at 142
24:00 warm down.
1:09:30 9.6 miles