Run: Fartlek Previous Next

Notes

I went out during lunch again and the long Gavi III loop, over which I did my old fartlek workout of 10 min @ 10k, 5 min @ 5k, 3 min @ 3k, 2 min @ mile, 1 min lift, with recovery of 2 min, 90 sec, 60 sec, 60 sec, respectively. As my last real workout before the race next weekend, I hoped that this one would cover both my ongoing need to build base endurance and aerobic ability with the need to get more speed in my legs before such a fast race. In general I felt quite good during this workout, though it was tough, and for each pace I averaged paces of 5:34 (quite good for a threshold/tempo pace in trainers on hills), 5:35 (this was obviously supposed to be faster, but much of it was on a long hill so I'll attribute the equal pace to that), just under 5:30, 4:50 (downhill, but good to get the legs spinning), and about 5:00, respectively. Considering that these all felt fairly good and it was on a loop with constantly rolling hills, these paces seem strong and I suspect that with fresh legs and light shoes I'll be in fairly good shape for next weekend. Just one workout remaining next week, and the long run on sunday!