Notes
LMLS, then 45 minute Fartlek: 9 x (4 min ON / 1 min Steady), then SAM Hard (with Leg Circuit to start).
Average "ON" pace was 6:25/mile, and average "Steady" pace was 7:20/mile. Encouraging. Average pace for 45 minutes was 6:35!
Perfect running conditions: 50 F with no wind, sunny. My paces exceeded my expectations, so I'm very happy with that.
For comparison, 3 weeks ago I did an "easier" version of this workout: 4 x (3 min ON/2 min Stdy) + 4 x (4 min ON/1 min Stdy), and my paces were as follows:
6:16 -- 7:45
6:31 -- 7:42
6:23 -- 7:35
6:23 -- 7:43
--------------------
6:27 -- 8:17
6:28 -- 7:44
6:25 -- 8:18
6:24 -- 7:50
The key differences are (a) today was a harder workout because there were 9 instead of 8, and all 9 were 4 min ON / 1 min Stdy; and (b) my "ON" pace was very consistent b/t the two workouts (right around 6:25 pace), but my "Steadies" were much faster today (~7:20 today vs. 7:45-8:00 three weeks ago).
Training Plan Entry
Fartlek
8.5 mi
LMLS,
10 min w/u, 9 x 4minON/1minSS, 10 min c/d
SAM Hard