Notes
Pretty much ideal conditions, didn’t need to water. Plan was to do 20 fartleks, 2 minutes fast followed by 1 minute easy. Quite ambitious but with the good conditions I thought I had a chance of averaging around 4:16 overall. Started off a bit conservatively but by the 6th fartlek I was entering tempo breathing. By the 15th, I was in full on tempo mode but the 1 minute easy was still enough for me to recover and get right back into tempo pace. Around the 18th my tight side completely shut down starting with the hip area and ending up all down my hamstring. I was still able to finish strong but was in a lot of pain hogging the cool down. In the last 2 fast reps I was also getting close to my limit with accelerated breathing but still nowhere near blowing up. Would have been a perfect workout if not for the right leg. Left calf was actually pretty good and feels ok after. Achilles was do-so. Right leg is calming down a bit but still is shooting pain. Will take tomorrow off. Definitely had more left in the tank as witnessed by the negative splits for the fast reps while still being able to revive st sub 5:00 pace.
2400/9790 4:05
1200/4160 4:48
overall 4:18
1st 5 600/2410 4:09 300/1050 4:46 900/3460 4:20
2nd 5 600/2440 4:06 300/1010 4:57 900/3450 4:21
3rd 5 600/2450 4:05 300/1030 4:51 900/3480 4:19
4th 5 600/2490 4:01 300/1070 4:40 900/3560 4:13