FARTLEK WORKOUT
I did a few sets of fartleks on the base perimeter road. I set my garmin to autolap every 0.25 miles. The goal was to alternate every 0.25 miles between goal sea-level 5k pace and marathon pace. I wanted to do a 2-mile set and a 3-mile set with 3 minutes rest in between.
First Set Splits: 81 72 86 69 83 68 82 69 Total 2-mile time 10:10
Second set was into the canyon headwind and after a mile it proved to be too hard of an effort. So I only did one mile and then jogged three minutes until the road curved and the wind became a cross wind. Then I did a third set of two miles. So not as I planned but the headwind was rough. It took a herculean effort to hit 75 pace into that wind.
Second Set Splits: 88 74 88 75 Total 1-mile time 5:25
Third Set Splits: 74 85 73 85 69 83 70 84 Total 2-mile time 10:23
I wish I would've worn my flats, because it felt heavy running these in my trainers. Oh well I suppose it was a better workout in trainers. | 
