Cruise Interval Fartleks: 12.47 mi in 1:32:30, 7:25/mi, HR 158. 30 min
warmup, 3.99 mi, 7:31/mi, HR 151. Fartleks: 5 x 4 min on, 90 sec off,
followed by 3 x 0:40 sec on, 1 min off. 30 min cooldown, 4.10,
7:18/mi, HR 152. | Fartlek | Dist | Pace
| Avg HR
| Max HR
| Terrain
| 1 x 4/:90
| 0.64 | 6:16/mi | 174 | 180
| up | | 2 x 4/:90 | 0.59 | 6:43/mi | 174 | 180
| up | | 3 x 4/:90 | 0.61 | 6:34/mi | 174 | 180
| up | | 4 x 4/:90 | 0.70
| 5:44/mi
| 172
| 178
| down
| | 5 x 4/:90 | 0.73
| 5:30/mi
| 173
| 180
| down
| 1 x 0:40/1
| .13 | 5:17/mi | 154 | 169
| down | 2 x 0:40/1
| .11 | 6:15/mi | 157 | 172
| up | 3 x 0:40/1
| .12 | 5:42/mi | 164 | 172
| down |
Ran the Fartlek version of the 1000m Cruise Interval workout. Flat pace
range was 6:03 - 6:11 but that was out the window with the terrain I was running. Think I may have hit the first one too hard, paid for it on the second, and finally recovered a bit after the 4th (1st downhill). Oh well....the main goal was to run a tough workout to give my system one final stress before the marathon without killing myself and I think I accomplished that. Aside from Strides on Thursday, its all easy running from here to Sunday. I ran in my T3 Racers as I started questioning the wisdom (again) of running the marathon in my Adrenalines...but I don't think I'm ready for 26.2 in them. They definitely lack the cushioning and I'm afraid over 20+ miles they'd be more hindrance than help. Since I've got the known hot-spot issue with my preferred shoes (NB903s), I'm left with the Adrenalines and 2130s. The Adrenalines are newer so they get the nod (plus, I've run marathons in them before). 4 miles in 30:19, 7:35/mi, HR 148. Nice and easy.
| Adrenaline 8 (Blue) |
402.43 406.43 miles |
| Asics 2130 (Blue) |
|
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
26.64 miles |
| Brooks T3 Racer(Red) |
20 32.47 miles |
| 