Run: Fartlek/Varied Previous Next

10/9/2020

6:30 AM

9.5 mi

1:12:30

7:38 mi

Weather

55 F

Ratings

6 / 10
7 / 10

Notes

I wasn't quite recovered from my last workout but wanted another hard run before a busy weekend. And with those tempered expectations and lack of hard surface running, I felt rather great.

2.5mile warmup to Christiansen hoping the whole time to not meet a car on the gravel as I completely forgot about wearing reflective gear. I succeeded. The prairie stretch I chose was only about 1/3rd mile as I wasn't looking for much elevation change. 5 repeats of that in 2:00, 1:57, 1:56, 1:50, 1:48, recovery about the same. The first was just 6min pace but finished about 5:30pace. The main goal was to feel strong and relaxed though and that I did.

I opted not to do more prairie intervals to make sure I had the energy to give focus to the hills and sprints. 4x200m hills. All in about 40sec as I was warmed-up and feeling strong. Then a long 10min recovery as I ran back into town because I wanted to do my 3 sprints on pavement. Those felt really strong and especially happy that my left hamstring nor achilles didn't tighten up. Straight home was over 9 so I continued my predisposition to run 9.5miles on workout days.

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