Zwift workouts: Los Angeles Marathon: Phase 1 » Week 14 » 1. 3x1600 + 3x400

800 m from 70 to 90% of HM pace

800 m @ 93% of HM pace

400 m @ 85% of 10k pace

1600 m @ 103% of 10k pace

200 m Walk

200 m @ 80% of 10k pace

1600 m @ 103% of 10k pace

200 m Walk

200 m @ 80% of 10k pace

1600 m @ 103% of 10k pace

200 m Walk

200 m @ 80% of 10k pace

400 m @ 108% of 10k pace

200 m Walk

200 m @ 80% of 10k pace

400 m @ 110% of 10k pace

200 m Walk

200 m @ 80% of 10k pace

400 m @ 112% of 10k pace

400 m from 80 to 65% of HM pace

Distance: 10.4 km

Z1: 1000 m

Z2: 765 m

Z3: 2635 m

Z4: 4800 m

Z5: 1200 m

Z6: 0 m

10%

25%

46%

12%

A few hard mile long efforts, plus a few sprints

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