• 18.56 kmDistance
• 1:31:28Moving Time
• 4:56 /kmPace

This was really good and efficient!
Each 6K at “faster than Marathon pace”, with a 4 minute recovery and the last 6K as the fastest and the last 2K close to all-out!
It builds the ability to run with tired legs for a prolonged time and then build speed on top of that.
An effective VO2max training, that incorporates endurance.
First 6K ended up being too fast, as I ended up racing a younger guy.
“He didn’t pass!” 😀

Heart rate shows the level of effort.

Three days recovery!!!