This is the start of a recovery week for me. Decided to have a little fun to see if I could improve each mile by 15 seconds while still staying in Z1/Z2. Tomorrow will be another long run. Monday is Spinning, Tuesday is my Fartlek run, Wednesday is Spinning, Wednesday night long run is cancelled, Thursday is a 5km time trial. Friday is rest day and I might be heading on a snowmobile trip for the weekend, lets home for some snow!!!!
.29 mile Fartlek's
Set 1: 02:43.8 136
Set 2: 02:06.1 152 159
Set 3: 02:50.9 142
Set 4: 02:03.7 153 161
Set 5: 02:46.0 145
Set 6: 02:04.5 154 161
Set 7: 02:52.3 143
Set 8: 02:00.9 154 162
Set 9: 02:54.4 143
Set 10: 02:02.9 154 165
Set 11: 02:48.5 147
Set 12: 02:01.8 156 166
Set 13: 02:51.2 144
C/D 02:59.9 109 97
Fartlek Runs today, 2 laps Z1 pace followed by 2 faster laps. Z1 pace was 9:45 average and fast pace was 7:05 pace. First numbers are average heart rate, second number if present was heart at end of fast laps.