3 Mile Fartlek - 8.74 miles total

5:31, 5:44, 5:05, 5:53, 5:09, 5:30, 5:02, 5:56, 5:01, 6:02, 5:12, 5:58, 5:03, 5:55, 4:55, 6:22, 4:53, 6:16, 5:13, 5:53, 4:38, 5:42, 4:41, 6:29, 4:57, 6:05, 4:46, 6:02, 5:00, 5:40, 5:00, 4:03

Time 15:59

Pace 5:22

I ran this one with Sean, Luis, and Geoff. All I can say is Sean is just hammering these workouts. This was our usual 30 seconds fast, 30 seconds slow workout. Even though my total time was longer than my last fartlek, I believe this one was probably better. The reason I say this is because I was fiddling with my new Garmin during the first split, trying to get it right. So that was easily around a 30 second loss there. So I think my time would have been closer to 15:3x. Another thing to mention is that I think I have gotten faster. As you can see above, my last medium was 5:40 which I followed with a 5:00 and then a 4:03 for 30 seconds. Tack on the fast split before the 5:40 and you can see that 3 out of my last 4 splits were at 5:00 pace or lower and one of them was a 4:03, and my only slow was 5:40! Not too bad. The last time we did a fartlek my fast split at the end was a 4:14.