10.81 miles in 1:20:00, 7:24/mi, HR 160. 30 minute warmup, 20
minute Fartleks (10 x 1 minute on/1 minute off), 30 minute cooldown. Average fartlek "on" pace was 5:39/mi.
| Fartlek | Distance (miles)
| Pace (min/mi)
| HR (avg/max)
| Terrain | | 1 | .17 | 5:49 | 170/176 | up
| | 2 | .18 | 5:34
| 170/177 | rolling | | 3 | .18 | 5:37
| 171/177 | rolling
| | 4 | .19 | 5:19
| 171/177 | down
| | 5 | .17 | 5:50
| 170/178 | up
| 6
| .18
| 5:30
| 171/176
| down
| 7
| .17
| 5:45
| 171/178
| up
| 8
| .18
| 5:39
| 169/178
| rolling
| 9
| .17
| 5:45
| 173/179
| rolling
| 10
| .18
| 5:41
| 173/178
| rolling
|
Good sleep but minor sore throat/draining sinuses lingers. Felt pretty tired all morning again but the warmup helped get me going. Felt my left quad muscle during the warmup....not pain but just felt it, so I'm not sure what that means. Feeling went away 15 minutes or so into the workout. Fartleks felt pretty good...a lot less painful than the longer ones I've been doing. Was aiming to keep pace below 5K pace (6:00/mi) but wound up averaging under my 3K pace (5:44/mi). Good workout...I only hope I can repeat the performance on the longer 5 on/3 off Fartlek workout on Thursday. Tomorrow will need to be easy. Asics GT 2120 - 102.83 miles. | 