Today: 3K fartlek on the schedule. 19F outside and pitch black. The roads were mostly clear after snow yesterday, but I just didn't feel like battling the cold and dark, so I went to the indoor track. I warmed up for 8 laps (1688m) in 10:40. I felt a bit off at the start, but I worked hard on technique and by the 4th lap or so it felt smoother and like things were kicking in. I then did a few dynamic drills (after the 8 laps).
Here are my splits - "adjusted time" is divided by 1.055 to give the time if I'd done the fartlek over 3km instead of 3.165K. I'm pretty happy with the time of 17:23 and with my fast intervals - even the last one, when I was very tired from starting off a bit fast, wasn't too bad at 2:53.
|lap||time||ave HR||max HR||adjusted time|