15.27 miles in 1:51:30, 7:18/mi, HR 160. 30 minute warmup, 3.75 mi, 8:00/mi, HR 151. Fartleks: 3 x 12 minutes on, 3.5 minutes off @ Tempo Interval Effort. 3 x :40 on, :60 off @ Hills. 30 minute cooldown, 4.19 mi, 7:10/mi, HR 154. | Fartlek | Distance (miles)
| Pace (min/mi)
| HR avg | HR max
| Terrain | | 1 | 1.81 | 6:38 | 173
| 178
| up | | 2 | 1.96 | 6:07 | 173
| 176
| up/flat/down | | 3 | 1.86 | 6:26 | 173
| 176
| 60/40 up/down | | 4 | .11 | 6:08 | 156
| 168
| up | | 5 | .11 | 6:12 | 161
| 169
| up | 6
| .11
| 5:51
| 163
| 170
| up
|
Decided on running a 3x3000m Tempo Interval workout today as a Fartlek workout so I could incorporate some hills into the mix, to better simulate my upcoming marathon course. Also decided to make the last 3x200m intervals (:40 sec intervals) hill repeats once I was good a tired at the end.
Left foot felt good today....some strange sensations during the warmup initially but back to normal after a few minutes. Good weather and I felt good heading out today, which made for a great workout. All three 12 minute repeats were hard but felt good doing them. Probably had about 250' elevation gain over the three repeats but managed to average 6:24/mi, just outside of my Tempo Interval range but inside my Tempo Run range. Legs definitely tired on the last repeat but on all three felt like I hit my stride and had breathing, legs, everything working at a nice steady rate. Last three short intervals were up a moderate incline (~ 8%), so I also got some hill repeats in. All in all a good workout. Brooks Adrenaline (Yellow) - 455.27 miles. | 