AM: SEMI-FAILED LACTATE SHUNTS 8 SETS OF (4-1-1-3 FARTLEK)
I fell for the forecasters 100% chance of snow and planned to run at home on the tready. Turns out I should've known better than to believe those fools. I totally could've done this outside and feel it would've been easier mentally.
I hopped on the tready warmed up three miles watching Vikings, paused the show to finish on the cool down and started the workout.
Four weeks ago I did 2-1-1-3 on this treadmill. The plan was same paces and incline as then, but extending that 2 minutes to 4. I used 11.2 mph and 12 mph for the paces. The plan was 3% incline.
I struggled and had to adjust the incline along the way.
For the eight sets, the incline was 3% 3% 2% 1.5% 1% 0.5% 1.5% 1%
PM: 3.7 miles on tready to shake out the legs, avg pace 7:47/mile.