AM

4 miles base pace today using Cardio Coach volume 3

~ 8 mins warm up and steady 4mph - 5.5mph (recovery - base)

~ 6 mins Challenge 1: 6x30s sprints (7.o-10k pace); 30 secs recovery (6.0mph-base pace) this was really a challenge since normally I would have dropped down to 5mph for recovery but felt fine at the top of my base pace.

~10 mins Challenge 2: Brief rest then 2x3mins hill with 1 min rest
1st 3% incline @ 6mph
2nd 4% incline @ 6.1 mph

~ 3 mins steady state 5mph - 6mph (base pace)

~3 mins 4x10sec sprints(8mph-.1 above 1 mile pace easier for quick change) with 30s rest (6mph)

~10 mins steady state (6.0mph 10k pace - 6.6mph HM pace)

4 mins 39:53 ave 9:52 pace

PM

20 mins on the stepper using IClimb 4

42 mins of Tom Holland Total Body workout