Fartlek 5x(3'on + 3' off). The pace was supposed to be ~10K in the beginning and ~5K at the end. I ran 7:29, 7:21, 7:15, 7:09 and 7:11 pace. The 5th repeat was very hard, I started really slow, but then managed to pick up the pace and bring the average down to 7:11. I realized that 3' fartlek is a lot harder than 1'. Then ran about 4mi. cooldown. Very tired, but it was a good workout. Total time 1:24:09. |