Tempo Interval Fartleks: 13.35 mi in 1:38:00, 7:20/mi, HR 158. 30 min warmup, 3.99 mi, 7:31/mi, HR 150. Fartleks: 3 x 8 min on, 3 min off, followed by 3 x 0:40 sec on, 1 min off. 30 min cooldown, 4.07, 7:22/mi, HR 153. | Fartlek | Dist | Pace
| Avg HR
| Max HR
| Terrain
| 1 x 8/3
| 1.22 | 6:32/mi | 173 | 178
| up | 2 x 8/3
| 1.24 | 6:26/mi | 174 | 177
| up | 3 x 8/3
| 1.40 | 5:42/mi | 172 | 177
| down | 1 x 0:40/1
| .11 | 6:11/mi | 157 | 170
| up | 2 x 0:40/1
| .12 | 5:39/mi | 159 | 170
| up | 3 x 0:40/1
| .13 | 5:01/mi | 160 | 171
| down |
Ran the Fartlek version of the 2000m Tempo Interval workout. Flat pace range was 6:03 - 6:15; tough to figure with the terrain I ran this on but my guess is that I was near the fast end of the range, effort-wise. I felt pretty loose and quick in the last three short speed repeats. Looking back in my training logs, a better result than the last time I ran this in the taper before my last marathon. Definitely wiped out afterwards...a good workout. | Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | 190.11 203.46 miles | | Adrenaline 8 (Green) | 14.64 miles | | Brooks T3 Racer(Red) | 20 miles |
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