10 min warm up run
3 x 1k reps on the road
1st 1k: 3.16 mins, 176 bpm avg
3 mins rest, 0.19 miles in total, 144 bpm avg
2nd 1k: 3.17 mins, 177 bpm avg
3 mins rest, 0.19 miles total, 152 bpm avg
3rd 1k: 3.18 mins, 179 bpm avg
3 mins rest, 0.21 miles in total, 152 bpm
at 3 mins rest on final one, my hr was 133 bpm.
10 mins warm down jog.
felt ok, but on the last one my left leg gave way twice, not hugely, but just a little bit and then i regained my balance.
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