Home treddy fun. My body knows I'm off this week and went into hibernation mode. Santa came to our apartment last night and I spent all morning sitting like a lump and watching Nessa play with her new stuff. Then I took a nap. Finally, I had to make myself do it, although I felt like a slug dragging onto the treadmill. Nessa was darling and entertained me the whole time with singing, dancing, cheering, and wild kratts on netflix.
20 minute warm up. 3 x (5 x 1 min on/off) with 4 to 5 minute jogs in between. 4th set was 90 secs on/60 off, 5th set was 2 min on/1 min off, then 2 more of 1/1 sets and cooldown to 16. speeds were from 6:00 to 7:30 for "on". This really wasn't speedwork, just a long fartlek to practice changing gears throughout varying terrain in a long race.
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