13.51 miles in 1:40:00, 7:24/mi, HR 160. 30 minute warmup, 40
minute Fartleks (5 x 5 minutes on/3 minutes off), 30 minute cooldown. | Fartlek | Distance (miles)
| Pace (min/mi)
| HR (avg/max)
| Terrain | | 1 | .82 | 6:06 | 177/182 | 1/4 up - 3/4 flat
| | 2 | .81 | 6:10 | 175/180 | rolling | | 3 | .79 | 6:18 | 173/179 | 1/4 up - 3/4 flat
| | 4 | .81 | 6:12 | 172/180 | rolling | | 5 | .80 | 6:14 | 173/179 | rolling |
Decided to stay one day ahead on my schedule and to do my Fartlek workout for the week today while the weather was still nice (no guarantees tomorrow.) A bit tired and a touch of sore throat the last couple of days had me rethinking that decision all the way to the first iteration, but decided to just go for it. Over-exuberance in the beginning of the first one left me hurting halfway thru the first one....uh oh. Managed to recover and knock out all 5, although the last 15 seconds or so of the last one I was in serious O2 debt, gasping to get enough air in, and about to completely shutdown, which I guess was good timing. Considering the terrain differences, iterations 2-5 were all pretty evenly paced, sitting between my 5k and 10k race paces. My right quad was noticeably tired during the cooldown, but otherwise none the worse for wear.
Asics GT 2120 - 70.02 miles.
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