Fartlek Run: 11.19 mi, 1:24:00, 7:30/mi, HR 154. 30 minute warmup, 3.91 mi, 7:40/mi, HR 147. Fartleks: 12 x 1 min on, 1 min off. 30 minute cooldown, 4.09 mi, 7:19/mi, HR 151. | Repeat | Distance | Pace | Avg HR
| Max HR
| Terrain | | 1 | .19 | 5:22/mi | 168 | 174 | up | | 2 | .19 | 5:15/mi | 169 | 176 | rolling
| | 3 | .20 | 5:06/mi | 166 | 176 | rolling | | 4 | .19 | 5:23/mi | 167 | 177 | rolling | | 5 | .19 | 5:19/mi | 166 | 176 | rolling | | 6 | .20 | 4:55/mi | 165 | 177 | down | | 7 | .19 | 5:18/mi | 166 | 176 | up | | 8 | .19 | 5:11/mi | 167 | 176 | rolling | | 9 | .19 | 5:19/mi | 165 | 176 | rolling | | 10 | .18 | 5:29/mi | 164 | 176 | rolling | | 11 | .19 | 5:18/mi | 166 | 176 | rolling | | 12 | .18 | 5:15/mi | 165 | 175 | down |
Overcast and pleasant (63F). Repeats 7-12 were essentially carbon copies of repeats 1-6 terrain-wise. Average pace for the repeats was 5:15.8/mi. Last iteration of a similar workout I did 20 repeats averaging a 5:28/mi pace (slight overall uphill), so this is probably a bit better. Like last time, I likely ran these a bit aggressively again...the last couple I wound up in 1-1 breathing territory just trying to survive. Nevertheless, a good solid workout. Wore my lightweight trainers, which I love running in....they feel great and I feel fast and strong running in them. Unfortunately, on the return trip, I started feeling that familiar burning sensation on the outside/underneath of my foot, back from the 5th metatarsal, and I still don't know why. It's not just these shoes....it happened (albeit after more miles) in my Asics 2130s too. I'd really hate to have to return to wearing orthotics all the time but I need to figure this out....somehow. 4 miles in 30:39, 7:40/mi, HR 147. Crawled thru this run, wiped out by the repeats.
Adrenaline 8 (Yellow)
| 568.68 miles | | Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | 123.53 138.72 miles |
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