Running

there are days where your fitness surprises you—doesn’t feel like it would’ve been possible a year ago

today was one of those days after 3 days of shit running 😃:
- 5*1km @ 5:19/mi
- 3*1km @ 5:16/mi
- 2*1km @ 5:13/mi
- 1*1km @ 4:59/mi
- 4*400m @ 5:05/mi
- 4*400m @ 4:58/mi

1:22:35 HM split (beats my PB from 1.5yr ago), 15.2mi total

Holy hell…that’s quite a workout. What was your rest in between? 

I have become a big fan of long interval sessions.

1:40 jogging rests @ 8:34/mi (5:21/km) in b/w 1kms, 1:15 jogging rests same pace in b/w 400ms

mi/km conversions:
- 5*1km @ 3:18/km
- 3*1km @ 3:16/km
- 2*1km @ 3:15/km
- 1*1km @ 3:05/km
- 4*400m @ 3:10/km
- 4*400m @ 3:05/km
- 24.46km total

https://warpcast.com/fiveoutofnine.eth/0x8aeffa4e