8.79 miles in 1:08:00, 7:44/mi, HR 161. 25 min warmup, 2.98 mi, 8:23/mi, HR 151. Fartleks: 6 x 2 minutes on, 1 minute off. 25 min cooldown, 3.36, 7:26/mi, HR 160. | Fartlek | Pace
| Distance
| Avg HR
| Max HR
| Terrain
| 1
| 6:04
| .33
| 176
| 181
| Up
| 2
| 6:35
| .30 | 174
| 182
| Up
| 3
| 6:09
| .32 | 175
| 183
| Up
| 4
| 5:51
| .34 | 175
| 183
| Flat
| 5
| 5:57
| .34 | 175
| 182 | Flat
| 6
| 5:33
| .36
| 174
| 183
| Down
|
To steal a phrase from Matt Fitzgerald, this was a "Rust Buster". The fartleks were hard enough I could *feel* myself shaking off the cobwebs and the slow runs, recruiting all the muscle fibers that've gone unused the last few weeks. Quads were a bit sore this morning to start with, probably from the recent cycling. Temps were cool and the sky was cloudy. The warmup started feeling like a more normal warmup with my effort/HR getting back closer to normal. My goal for the fartleks was just to run hard and steady. The intervals were hard....I was walking for half of the recovery just to catch my breath...but they felt good and tiring. I was dying on the last couple during the second minute so I probably went out a bit aggressively on the first few, but a good workout nonetheless. I'm sure I'll sleep well tonight. Adrenaline 8s (Blue) - 23.79 miles.
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