Longer Fartlek

I didn't want to bother trying to make my way on to a local track at 5:30 in the morning so I had the option to make this day a longer fartlek workout with a bit increase intensity. After a 25 minute warm up I worked into 6 X 4 min. on with 90 sec rest. I also ended with 2 X 30 second sprints of 95% effort.

Breakdown:

4:00  HR= 153  5:35 pace

4:00  HR= 154  5:52 pace (uphill)

4:00  HR= 155  5:38 pace

4:00  HR=  151  5:23 pace

4:00  HR= 148  5:24 pace 

4:00  HR= 153  5:26 pace

  :30 , :30  sprints at 95% effort

Totals: 1:27:47   12.3 miles