Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 60:44
Early evening run, 75F, sunny.
Fartlek run.
Warm-up: 10:57
0.2M fast / 0.2M recovery:
1) 1:26/2:01
2) 1:29/1:56
3) 1:23/3:03
4) 1:20/2:55
5) 1:21/-
(Turnaround: 29:00)
Timed Fast/Rest Intervals:
2:00-4:00-4:00-2:00
(Final: 60:44)
The aim was to practice a fast 5K pace. In the first half of the
run, I ran 0.2M segments timed, at about a 6:40-7:25 pace. In order
to run near the 6:40 pace, I need to walk the rest instead of jogging
it. This extends the rest time to 3:00 instead of 2:00.
In the second half, I ran fast for 2:00 then walked the same time,
followed by two 4:00 segments and then another 2:00 segment.
This was a hard enough work out, got it done but I felt the fatigue
in my legs. However, after a good night sleep, the legs felt okay,
so the effort was just about right.
| 