After a few weeks when work (or apathy) intervened, the lunchtime intervals made a welcome reappearance today.
Low recent mileage meant that I took it pretty easy, flipping between 6mph and 9mph once I was half warmed up, but towards the end I increased the faster intervals to 10mph until my heart rate increased to over 180bpm, then backed off to 9mph.
Overall I covered 3.53 miles in the 30 minute slot… just over 7mph average and I am reassured that I’m still fit, as I recovered really quickly afterwards.
