Notes
1 min off 1 on until the last 21 seconds I just kept on. 1k in 3:46, 2k in 7:20 last 4k in 14:01 for 3:30 average. I wanted to get under 21:40 from last week and I did by a fair amount. good workout. fast, hard.not sure If I've ever averaged this fast on a fartlek before. I mean 3:30ks is averaging 5:38 pace with half of that time spent running slower. for sure I was breathing hard on this one. the first minute was too hard and from there it was just getting to the finish line. 17:35 for the last 5k. again with half of that recovery pace. My other specific workout for the week looks like it will be a 10k race in littleton saturday.