Slowkoala - no, the treadmill, so it's cheating really as much easier to regulate the pace. That's one of the reasons why I make each rep a little quicker, to make sure I really am working hard enough. I have a perverse love of intervals for some reason
Hope your son gets better soon and doesn't spread the germs
Angela - it's really bad timing if you were after a fast time. Hope the asthma settles itself and the wind is on your back!
Nailed a great interval session this morning - 6 x 0.75 miles with 0.25 mile recoveries. Did my usual trick of putting the TM speed up for each rep, so started with 9.2 mph (6.31 min/mile) and ended with 9.7mph (6.10 min/mile). Loved it! Intervals are hard work but so rewarding afterwards. If it wasn't for Cranleigh on Sunday (and the pre-marathon haircut) I'd be off to Parkrun tomorrow to see if my speed training is paying off for a 5k...my PB needs some serious attention! If next week goes well then I might do do it then to set myself up for the last long run
Tim - the plan for Cranleigh is 9 @ 8.15, 6 @ 8.00 and 6 @ MP (around 7.25). But the forecast is grim - very windy I think. If that's the case then I won't worry about the actual paces but just pick up the effort levels on each lap.