3 x 10 minutes threshold

My 3rd treadmill run on the spin. Usual 2km warm-up and then into 3 long 10 minute efforts with the aim to get up into that tempo zone (next zone up from threshold). My zone target was 153 to 162.

I used incline during the efforts - starting at 1.5% and then lowering to 1.0% when that felt tough. I perhaps didn't push the first one enough and I was only at HR 152 by the end of the first 10 minutes (covering 3.24kms or 3:05/km pace).

Second one was much better - started quicker and hot the zone no problem. Clocked up 3.3kms (3:02/km pace). Max HR 154.

Last one much the same as the previous one except the heat rate went a little higher. Again 3.3kms at 3:02/km pace. Max HR 156.

Total 9.84kms in the 30 minutes. 

I was getting a massive 5 minutes recovery between efforts which helps. Felt good today - could have pumped out another one I'd say.

A 1km warm-down and that gives me 12.8kms for the day. Really enjoyed that session.

Out in the evening to Dublin to watch The Wedding Present play. Brilliant. They never disappoint. I was front and centre and even did a bit of moshing. Just like the good old days: