Planned: 15 to 30 minute warm up + fartlek workout [8 to 10 x 1 minute at slightly faster than 5k effort with 1 minute recovery jog] + 15 to 30 minute cool down
Actual: 25 minute easy warm up (covered just over 3 miles), 8 x 1 minute fast followed by a minute recovery jog for each fast effort. The quick stuff felt pretty good, but I wish I’d worn a different pair of shoes – my Brooks Ghost have almost given up the ghost and felt flat as a pancake. Oh well, no damage done and I was able to jog the 2 miles home quite comfortably.
Stats: 7.7 miles in just under an hour (7:35 pace). Average heart rate: 136bpm
Easy run tomorrow and I’ll be sure to wear something more cushioned on my feet….