Fartlek Run. 1 hour w/ 8 x 20 sec. @ 5K-3K pace. Average pace: 9:14. 5:01 am, 59°F, 74% humidity, winds calm, partly cloudy again. I gave myself 3 miles to warm up and then I started the intervals. The training plan doesn't say how much rest to take between intervals. I thought about 1 minute, but thought that maybe that was too short, and I thought that 2 minutes was maybe too long for such short intervals, so I decided to put 1 1/2 minutes of active recovery between the fast intervals. My pace on the intervals was 6:39, 6:47, 6:08, 6:34, 6:47, 6:37, 6:22, 6:59. I was running along and I saw two guys running up ahead of me. They weren't going very fast and I was gaining on them even while I was running my easy pace. But then it came time for one of my fast intervals right before I passed them, so I picked up the pace and really blew past them. It was kind of fun. Now thinking about where I was when this happened, it was probably that third interval, which was my fastest, probably not coincidentally. A little while later, I saw a fox. It crossed in front of me, and then I think it was scared by my headlamp, because it turned around and crossed back in front of me and went up a hill and stood at the top of the hill and watched me as I went past. I did the level 1 shred after the seminary drop-off this morning. And then I had to drive my oldest son to school because we bought him a string bass and it came yesterday and he was taking it to school today. It's huge. My husband has a 3/4 size bass, which is considered full size. This bass my son got is a 7/8 size. It's a good 8 inches longer than my husband's bass and is bigger in other dimensions as well.
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