Notes
Fartlek! 70 minutes as follows:
20 minutes gradually warm up to what FEELS steady...it will take some time in the cold weather :) **** First 10 mins @9:49 pace, second 10 mins @9:14.
Then insert efforts as specified (may want to write it down/have a cheat sheet...but you will notice there is a pattern)
20 minutes 1 minute at 8:30 pace ****7:56 and 9:02
25 minutes 2 minutes at 8:30 pace ****7:54 and 8:56
30 minutes 3 minutes at 8:30 pace ****8:02 and 9:10
THEN I put in a 10 min break that did not belong here at 8:40 pace
40 minutes 1 minute at 8:15 pace ****7:51 and 9:05
45 minutes 2 minutes at 8:15 pace ****7:41 and 8:31
50 minutes 3 minutes at 8:15 pace ****8:09 and 8:21 (first part largely on hill leading up to Calhoun
60 minutes 1 minute at 8:30 pace, 1 minute at 8:15 pace, 1 minute at 8:00 pace Did not do this, thought I remembered but didn't do this at ALL....
Instead I ended up averaging 8:41 for 15 minutes heading home.
I could not read my pace screen, too small in the dark and had to keep my eye on the road. I have now learned to make the pace screen larger AND--I really really have to double check ALL workouts as I have seriously screwed up at least twice now b/c I THOUGHT I knew what I was to do and I did NOT....
Pace is steady besides the efforts! So go right back to steady pace after the efforts!