Today’s training session was endurance intervals, 5×1500 R5:00. There was a 2500m warmup and warmdown. DF was 135. Straps were loose. Target pace for all but the last interval was 2:00.3, which was the average pace for all 5 intervals in this same session of the first cycle.
The resulting average pace for all 5 intervals this session was 1:59.5. That will be the target pace for all but the last interval, three weeks from now when this is repeated in Cycle 3.
Happy trails to you.