12.56 miles in 1:32:00, 7:19/mi, HR 159. 30 minute warmup, 32 minute Fartleks (8 x 2.5 minute on/1.5 minute off), 30 minute cooldown. Average fartlek "on" pace was 6:05/mi.
| Fartlek | Distance (miles)
| Pace (min/mi)
| HR (avg/max)
| Terrain | | 1 | .40 | 6:15 | 171/176 | up
| | 2 | .40 | 6:19
| 173/178 | up | | 3 | .40 | 6:18
| 172/179 | up
| | 4 | .39 | 6:22
| 171/178 | up
| | 5 | .41 | 6:08
| 173/179 | up/rolling
| 6
| .42
| 5:58
| 173/179
| rolling/down
| 7
| .43
| 5:49
| 172/178
| down
| 8
| .45
| 5:32
| 171/177
| down
|
My trend of feeling crappy in the morning continued today, with the added bonus of a nosebleed to boot. Not sure where all this is coming from, but true to form, gradually felt better until it was time to run. Noticed right away that my legs were tired....uh oh. Decided on a slightly different course that would start my fartleks with four uphill segments, two relatively flat one, and finish with some fast running on two downhill segments. Forced to take a quick PB after segment 3. Legs felt like anchors by segment 5. The rest just hurt.....bad. There was no brisk pace between fast segments, only slow jogging and some walking. But I got it done and looking back on my pacing, it wasn't too bad considering this is my second hard workout of the week and the first four segments were uphill killers. Another workout in the bank. Brooks Adrenaline (Yellow) - 317.81 miles. | 