The title pretty much sums this one up. My legs felt sore last night, but were OK by this morning. Still, it was clear by a few km into the workout that it was just going to be a struggle to finish this one well. That's really not surprising given that I did 7km of intervals on Monday and 15K pretty fast yesterday, plus biking to work Monday & Tuesday. Oh yeah, and I was up until 11:30 pm for work and then had to get to the track by 6:15 am to do the workout before taking the kids to school. So, considering all of that, it went pretty well I guess.
It would have been nicer to have the cross-training day today that my coach originally scheduled, and do this workout tomorrow. However, a big storm is due to arrive and they say that the wind gusts tomorrow morning could be 45mph, so a track workout might not be so good then. More rest would have been nice, but I suppose that if I could get through this one OK on tired legs, then I'm doing all right.
I got up a tad later than I wanted after being up late for work, and so I had to rush my warm-up a bit. I did 1200m instead of the usual 1600, though I did do my dynamic stretching. I felt good and reasonably fast on the warm-up, and did some strides during the last lap.
I started the 12K fartlek, and the first km (fast) felt good, at 2:40 and 2:46 for the 500s for 5:26 for the km. I wanted to be a little conservative on that first km, and I felt that I was. However, on the medium 500 following it, I felt a bit stiff and ungainly, and was a bit slowish in 2:59. I pulled out a nice fast 2:44 for my next fast one, but then I just didn't feel so great on the 3rd km and that's when I knew it was going to be a long slog of a workout. I thought "at least I'm 1/4 done" and kept going, though I will admit the thought of quitting did cross my mind. I told myself that champions don't quit, and pushed on.
I slowed down just a little after that, and it helped. I knew I'd have to in order to complete the workout. I still got to 5K pretty quickly - in 28:54, faster than when I was in New York City. But I paid for that. The second 5K was 29:53, and the last 2K was 12:07. Ouch.
Total time: 1:10:53 and average HR 159.
Edited to add: Garmin data here.
Well, at least it's done.