PM: 14.7 miles, averaged 7:49
Fartlek: 20 x 90" On/Off + 5 x 30" On/Off.
30' up/20' down
The first 14 were at 10k effort. The last 6 were at 5k effort. The 30s were a bit faster than 5k effort, but the pace wasn't reflected given that the GPS takes a bit to catch up. It was very warm for this time of year (63 degrees) and quite windy (20MPH headwind at times that messed with me even when to all appearances it should have been a cross wind in places. I am using the movement of the lake for reference).
This one was a little tough. I made it through fine, but I was dragging on the recoveries of the last two 90" reps and the 30" reps were fairly hard. Did not feel great after the workout (minor but not insignificant GI issues). Limped the cool down home.
The last two mid-week workouts have felt more like real workouts: I have to focus and don't really feel like doing all the reps, but I manage and get in a good effort.
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