Well to make today all the more fun there was hail during some of my session. Sprinting into wind that is throwing small shards of ice it you is just the most wonderful experience.
Session itself was good, pretty sure I got more on target than before, but also pretty certain things started to get a bit vague around the 7th and beyond. Ideally the end of recovery phase should be when you start feeling like the sprint will be possible, before the 7th when it warned me it was coming up I was wondering where the oxygen had gone and what I was going to use for the sprint.
Feel it may be more useful to log what the app says than a description, how it gets the percentages I don't know. See if I was right in my guessing. Target on warm up, cool down and recovery phases is 9:20 a mile sprints is 5:00 a mile. This means my sprint is just over 100 metres, bit tough to trust to a GPS system that is accurate to within 25, but it's the best we have.
section pace % target
warm up 7:53 100%
sprint 5:11 100%
recovery 8:58 100%
sprint 4:16 100%
recovery 9:19 100%
sprint 5:38 93%
recovery 8:56 100%
sprint 4:53 100%
recovery 9:19 100%
sprint 5:12 100%
recovery 9:24 100%
sprint 6:17 84%
recovery 9:01 100%
sprint 5:32 95%
recovery 9:28 100%
sprint 5:17 100%
recovery 9:50 98%
sprint 4:58 100%
recovery 9:23 100%
sprint 5:20 99%
Overall 3.94 miles in 32:24 average pace 8:12 mile.
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