My first speedwork in several months. Was meant to be a 5km tempo at 5:20 average, but towards the end of the 2nd km I was gasping for oxygen. Rather than chuck it in, I turned it into Cruise Intervals.
So I did the 2km, then after a walk/jog did 3x 1km with walk/jog recovery. Km times were 5:07, 5:22, 5:13, 5:10, 5:15.
As a reference, if I had done that with no rests, I would have a 30 second 5K PR, so I’m pretty pleased with myself. Calf held up well and hasn’t seized up after cooling down like it did yesterday.
Couple of kms of warmup and cooldown in there too.
The route was a little crazy because I was trying to avoid running into the 30kph headwind or up too many steep hills for the fast portions.