Notes
TM: 20 min w/u, 20 min Mona Fartlek, 20 min c/d
Mona is: 2 x 90 sec, 4 x 60 sec, 4 x 30 sec, and 4 x 15 sec, with recovery of equal time. I used the following speeds:
9.5 mph, 10.0 mph, 10.5 mph, and 11.1 mph for the "on" portions, and 6.6 mph for the recoveries.
The heart rate plot is spectacular!
This was tough, but not super tough. It feels good to push these paces at least once before running an 8K in about 11 days. I don't think I'll do this again next week, though. I'll do some Alactic sprints on Tuesday next week, but will keep HR relatively low throughout.