Fartlek run - 7 miles w/ 6 x 30 sec. @ 10K-3K pace
6:25 am, 42-49° F, 32% humidity, winds 10 SW. I didn't get out the door as early as I intended to this morning, but at least I did get out the door. I ran 2.6 miles before I started the first fast part because I wanted to get most of the big hill behind me before trying to run fast. I was just slightly uphill on the first fast part. After that, I went about 1/2 a mile, give or take a bit between each fast section. I sometimes started the fast section sooner or later in order to avoid crossing street during the fast part. After I had completed all 6 fast parts, I had 1.25 miles more to go to finish. I saw Barbie during the last part. I thought about pulling out my cell phone and taking a picture, but I chickened out. She would have seen me do it. I used the lap button on my watch to time the fast parts, so my splits are all different lengths. Average pace for the whole run was 9:42. Splits for the warm up at the beginning were 10:12, 9:51, and then 0.6 @ 10:00. I'll make a table to show my pace on the faster parts and the slower intervals in between. Pace for 30 sec.
| Distance and pace for rest interval
| | 8:12 | 0.5 @ 9:52
| | 7:26 | 0.54 @ 9:46
| | 7:58 | 0.4 @ 9:43
| | 7:06 | 0.66 @ 9:51
| | 7:11 | 0.62 @ 9:32
| | 7:23 | 1.0 @ 9:43, 0.25 @ 9:21
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