Warmed with Luis and Sean up for 3 miles at 7:07 pace. Sean and Luis took off at their own fartlek pace. I did my 3 mile fartlek at the following paces:
4:47, 5:31, 5:00, 5:26, 5:01, 5:40, 4:50, 5:45, 4:56, 5:36, 5:10, 6:06, 5:00, 5:42, 4:56, 6:10, 5:09, 6:23, 4:54, 6:28, 5:05, 6:25, 4:53, 6:18, 5:15, 6:27, 5:18, 6:05, 4:57, 6:25, 5:48, 6:48, 4:44
Time 16:22
Pace 5:29
The idea was to go sub 5 on the fast and 5:20-5:30 on the medium. As you can see that didn't happen. The weather was pretty poor with extremely high humidity. My time the previous week was 16:21 in good conditions. So I actually did better this week. In any case I'm still a pretty poor fartlek runner.
We finished off with a 3 mile cool down at around 8 minute pace.
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1 comment:
Bill,
How far, or in how much time, do you run the "fast" set, then the "medium" set? (Does that make sense?) Thanks!
Bob
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