Notes
Afternoon workout solo from school. Plan was for an 8 mile out and back run on the Riverpath. 1 mi jog, 2 mi controlled tempo, 1 mi jog, 3 mi fartlek (2 sets of 3/2/1 w/1 min jog), 1 mi jog.
Went relatively well- did prehab on the calf and didn't have any issues w/ it (noticeable but not painful).
Easy mi in 6:48, 2 mi tempo in around 5:45 pace- felt a bit tougher than planned aerobically, legs felt smooth and focused on keeping it controlled but body just not used to tempoing. Easy jog after in 6:43.
Fartlek paces were (5:36, 5:28, 4:55, 5:29, 5:29, 4:59). Happy with it- the 2 minutes were the most challenging segments on each, deff struggled on the 2nd to continue to push. The 1 min were hard but were pushing on those. Baseline for this type of workout so happy with the effort.
Lifting after.