Intervals are all about feel. The distance I covered this week was less, as was the overall pace because I brought someone else along who is not at my level at this time. this meant the recovery stages were at a slower pace than normal, but the trade off was I had loads to give the sprints.
The guy I was with had never done intervals before so every sprint he was watching me disappear, but for a first time out he was frankly pretty awesome. I feel like I have had my lungs panel beaten from the inside, so i'm happy too.
3.93 miles in 33:55 average speed 7mph
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