pm--8 I'll call this a quality workout. I wanted to get in a bigger fartlek workout. So I was shooting for 12x1 minute strides at faster than 5K pace--6:1Xs--w/ 1 minute jog in between. After a 3 mile warm-up, I hit it pretty good, although I did rest for a minute or so in the middle to get a drink and walked for a few seconds in between strides. Finished w/ a 2 mile cool-down. Here are the paces for my fartleks: 6:18, 6:24, 6:35, 6:30, 6:12, 6:03, 6:02, 6:15, 6:07, 6:10, 6:02, and 6:09. Feels pretty good other than those 3 near the beginning.
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