Run: Fartlek Previous Next

10/20/2016

7 mi

47:41

6:49 mi

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Notes

2.25 ish warm up

12x(1min on 30sec off) on full course @ race pace

1) 5:09 pace (got out hot)

2) 5:40

3) 5:41

4) 5:37

5) 5:27

6) 6:14 (big hill after mi 1)

7) 5:22 (out of the woods, working the flats)

8) 5:27

9) 5:33

10) 5:49

11) 5:05 (i believe this was down the huge hill)

12) 6:10

1.5 ish cool down

the work out felt comfortable and this is very reassuring coming into sundays race. worked the flats and was smart on the hills.

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