One Step At a Time Many Times

Whitney-Trumbull Loop V2

Total miles: 6.00
Total time: 57:57


Late afternoon run, 63F, overcast. 

Base run, continuous, Avg. pace 9:13 based on 6.28 miles.

This was a long run, endurance workout, started off at a 9:30 pace
and picked up the pace on the return leg, felt good.

Whitney-Trumbull Loop V2

6.2 miles / 9.9779328 km
Created 06.28.15 by marcaudet

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 35:37

Early morning run, 67F, sunny. 

Base run, continuous.  

Out: 18:03 (~9:02 pace) 
Back: 17:34 (~ 9:06, 8:28 pace)

Easy enough short base run at a good 9:00/mile pace.

A bit warm towards the end, but dry weather was comfortable.

Focused on keeping a steady pace, 
with a slight pick up in the last mile.

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.