I managed to get out on Monday evening after all. Did a 40 minute speed session as prescribed by Kate. I've been doing these for a month now and they are tough. I haven't got much left in the tank after these. I use a heart rate monitor to provide me with the interval times.
10 minute warm-up
6 minutes > Max HR zone (175-196bpm)
4 minutes > Threshold zone (165-175bpm)
Repeat
Warm down
Managed 4.2 miles, so that is about 7min45 pace on average. The 6 minute intervals are flat out, and I average about 182bpm on those. You never get a chance to 'ease off' as the step down after the max intervals are still pretty fast, around half marathon pace for me.
These sessions are going well, I'm settling in to them nicely. Bloody hard though!
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