Test heading

Cool pre-dawn air, light traffic, steady cadence.

Session structure:

• 10 min easy warmup (HR settling)
• 6 x 2 min hard / 2 min float
• 8 min cooldown

Observations:

• Third rep felt mechanically best — midfoot landing consistent.
• Slight left calf tightness on final interval; monitor next session.
• Float pace stayed controlled (not drifting too fast).

Metrics (approx):

• Hard segments: 4:25–4:35 min/km effort
• Floats: 5:15–5:25 min/km
• RPE peaked at 8/10 on rep 5

Next tweak: add one more repetition and reduce float to 90s when consistent.