60 minutes
Today my aim was actually finish one of these 60 minute workouts! After my 7km runs, and my 10km run last week I was up to 50 minutes. Today I got to the 1 hour.
This workout is long and flat, and Grace gives a target mileage. As we Europeans use kilometers her 7 miles translates into 11.2km - I finished at 11.1km so I think I did ok!
The workout is in 4 phases, with a variety of speeds, sprints and recoveries. The highest hill (until phase 4) is 2% - but going this fast it makes a real difference.
Highest speed achieved was 14km/hour. At the end, when Grace urges you to choose your own speed and push yourself I got up to 13.5 km/hour - a bit higher than she suggested. I like these long flat runs.
Tomorrow its back on the bike.
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