16.05 miles in 2:00:00, 7:28/mi, HR 159. 30 minute warmup, 3.73 miles, 8:02/mi, HR 148. 5 x 8:00 Fartlek with 3:00 rest. 3 x 0:40 Fartlek with 1:00 rest. 30 minute cooldown, 4:03 mi, 7:26/mi, HR 151.
| Fartlek | Pace
| Distance
| Avg HR
| Max HR
| 1 - up
| 6:35
| 1.22
| 176
| 182
| 2 - up
| 6:35
| 1.21
| 176
| 181
| 3 - down
| 6:04
| 1.32
| 173
| 179
| 4 - up
| 6:35
| 1.21
| 174
| 180
| 5 - down
| 6:04
| 1.32
| 171
| 176
| 6 - up
| 6:10
| 0.11
| 157
| 172
| 7 - up
| 6:36
| 0.10
| 162
| 174
| 8 - up
| 6:02
| 0.11
| 161
| 172
|
First hard workout following Sunday's race. I'd been suffering mild stomach cramps since yesterday evening and feared they'd impact my workout but decided to give it a go. Fortunately, the cramps disappeared quickly after I got moving. Converted my 5x2K Tempo Interval workout to a Fartlek session so I could keep teaching my body to run fast on hilly terrain instead of the track. Plus, the track isn't exactly my favorite place to run. Goal time for the repeats was between 6:07 and 6:20 but I really just tried to keep the effort at the high end of Tempo and let the chips fall where they may. As it turned out, the median between my uphill and downhill pace was 6:19.5....I'll take it. Did the last three short repeats on an uphill grade to get some fast hill work in. Workout felt hard but good. Adrenaline 8 - 128.39 miles. | 