Up at 6, though it wasn't cold, to do 3 X I mile fast runs, with 400m recovereis and mile warm-up and cool-down.
I was not as fast as I should be over the fast sections: my pace was more like steady.
Time: 57:05
Distance: 5.74
Pace: 9.56 (best 8.21)
Average heart rate: 141
Mile 1: 9:12
Mile 2: 9.26
Mile 3: 9.55
According to the programme my pace targets should be:
Jog recovery - a period of extremely slow running in between the efforts in a speed session: 10"59
Easy - a gentle jog at below 75% maximum heart rate (MHR): 10:32
Slow - conversational pace (73-78% MHR): 10:15
Steady - a comfortable, but purposeful, pace. About marathon pace (79-84% MHR): 9:09
Brisk (or Threshold (THR)) - around your target half-marathon pace (87-91% MHR): 8:47
Fast-10K - 90-94%: 8:25
Fast-5K - 93-97% MHR: 8:03
Fast-above-5K: 7.47
