Yesterday: rest day
Today: 5K fartlek.
Weather: 45F (7C) (warm for February!), cloudy, calm.
Warm-up: 1600m with 2x100m strides in the last 400m. Felt good on warm-up. Watched technique to get in good habits. Time 9:43 w/ave HR 139. Then dynamic drills.
Workout: Consistent and felt strong throughout. I did work hard, especially on the last 500m. Fast 500s were 2:49-2:54, with the last one 2:51 :). Medium effort 500s were 3:06, 3:08, 3:08, 3:08 - getting better and fitter! Hopefully soon those will be around 3 min again. Well, except that next week Jim gave me an 8K fartlek so may not be able to go that fast because of the distance increase!
Total time: another season's best of 29:46 with ave HR 160. I'm very happy with this! Under 30 min again, and with solid technique.
Garmin data here.