Long Run Fartlek Workout
Did 10 hard, 10 easy
5 by 2 minutes with 3 minutes rest( pickup every 5 mins)
5 mins easy ( watched got screwed up here as it kept running when I grabbed water so I had to estimate a bit)
10 minutes hard, 5 easy.
15 by min hard/ 45 seconds easy.
Pretty solid workout as I got 14.5 miles in somewhere between 86 and 86:30 depends on the watch malfunction I think it was a closer to 86 minutes( 5:56 pace).
PM: Easy 15-20 min shakeout. Used to do this all the time after hard longs runs as it helps recovery. No time on it but it was as slow as I could make myself go and probably close to 9 min pace. 2.2 miles as this run is more about recovery then the miles but I figured I would still log it when I am running this many miles!
Weekly Total: 108.8 miles