6:30AM- This was a good workout for me today. One of those kill-lots-of-birds-with-one-stone kind of workouts. Today's run called for a 30 min fartlek, with 50/50 ratio of hard/easy. I chose to do it outside on Main so I could get some uphill and downhill efforts, while getting a good turnover.
I ran out 4 miles, then turned around and ran a fartlek back, but broke it up into 3 sets for mental purposes. 3 sets of 10X30 secs hard/30 seconds easy. After each set, I jogged 2 mins (stopped for a bathroom break after first set, so a little longer on that one.) The pace ranged from 5:00-6:15, most averaging around ~5:30 with the outliers on hills. The last set was mostly uphill, except for the last 3. I was breathing like a maniac. I ran a little extra around my neighborhood to get the full 30 efforts.
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