Run: Fartlek Previous Next

1/27/2020

3:31 PM

7.7 mi

45:07.73

5:52 mi

Health

159 bpm
180 bpm
  • Splits
  • Graphs

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Notes

Prairie into Riverwalk Tempo WU + 3 x 4x60sec on w/30 sec off + CD pt.1

Workout with the Sebaz this afternoon and first run/workout in the newer peg turbos i bought back in late october. The tempo was fairly short so once we hit a mile I just turned it on and made sure we got going quick. Finished the tempo warmup portion at about 2.7ish (splits were 6:23, 5:08, 5:07 pace with the riverwalk portion). regrouped with the other guys for a couple minutes and then brendan and i started the fartlek. I haven't done a workout like this since probably my freshman year of college when i was training off the team coming back from injury so it was a fresh workout for me. Initially sebaz said he was going to 'build through" but was dropping me on the first set of 4x60sec on's so i was thinking man i'm gonna get pwned today. With a combination of him getting a little tired and me feeling better, i was up with him on most of the second set (which was slightly faster average-wise than the first set), and then i was able to push him a lot and even lead the last two reps of the third set (the fastest set). Despite the close quarters of the river walk and sharper turns, the first set we averaged about 450 pace on the ons, the second set about 445 pace, and the last set was in the 430s. The 30sec jog in between reps seemed to fly by so it was nice to have 2:30 in between sets. After the third set we jogged back to res. overall, i'm happy with how this workout went. it was lower volume but the quality was higher and i got to practice going fast again which should help me when i pace these guys in the coming weeks.

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