10K CONTINUOUS FARTLEK I met Dave at the base gym for a hard workout, since the roads would be too slick. We warmed up three miles on the indoor track (a square track with nine laps to a mile, too sharp for fast running), hit the bathroom really quick, and then we hopped on some treadmills. I decided to do the 10k fartlek. It's a year almost to the date since I last ran this. At that time I ran the workout in 32:23 but at 0% incline. Today I ran at 1% incline and wanted to see how far I'd come in a year for this workout. Here is how it went: 1.25 miles in 6:00 (4:48 pace) 1 mile "easy" in 5:43 1 mile in 4:45 .75 easy in 4:12 (5:36) .75 in 3:31 (4:41) .5 easy in 2:46 (5:32) .5 in 2:17 (4:34) .21 in 1:07 (5:19) .25 in 1:08 (4:32) Total 10k time of 31:31 or 5:04 pace. I'm very happy with this workout, as it gives me confidence heading into next weekend. It was hard, not going to lie. I was pretty spent at the end. But it was basically a 10k tempo at 5:04 pace the hard way! |