6K fartlek

Sunday: 45 min elliptical at Kelly's gym.

Monday: 35 min elliptical at the U, then biked to work.

Today: 6K fartlek. Kelly met me at the East High track. The normal entrance was locked, but fortunately the west entrance was unlocked. I hope they continue to let the public use the track; now that they have upgraded the football field they might be afraid that it will get damaged. But I have noticed that the public is very respectful of this facility, and I hope they keep it open.

The weather was quite warm this morning for this time of year, and it felt really nice. It was 13.9C (57F) and calm and clear. I did a very easy first lap and then sped up a bit, doing the usual 1600m warm-up with 2x100m strides in the last lap, in 10:23. Then I stretched (dynamic stretches) and then Kelly ran me through some bridges and clamshells to activate my glutes. It's really nice to have one's own personal PT!!!! And as a bonus, I had very little trouble with my hamstring; it was a bit touchy on the warm-up, but didn't bother me too much at all on the fartlek. My left foot was a bit sore yesterday, but it was totally fine on the workout as well.

Kelly warmed up with me, jogging, but then jogged slowly while I did the fartlek and cheered me on. She is just working on getting back in shape and racewalked pretty hard on Monday, so she needed a break today.

The fartlek went really well! My fast 500s were all 2:50-2:52, and my medium effort 500s were 3:05-3:13. I'd like the mediums to be faster, but that's coming. I made it to 5K in 29:45, only 17 seconds slower than my race last Saturday. Obviously I was feeling better today, for whatever reason. Total time was 35:52, and I'm quite happy with that, as it's 45 seconds faster than last week :). Splits below.

Garmin data here. 

1	02:52.5	02:52.5	144	155
2	02:52.7	05:45.2	158	163
3	03:05.5	08:50.7	157	163
4	02:50.5	11:41	164	166
5	03:08.8	14:50	161	166
6	02:51.4	17:41	166	168
7	03:10.5	20:52	162	168
8	02:50.6	23:42	168	171
9	03:11.4	26:54:00	164	171
10	02:51.6	29:45:00	169	172
11	03:13.5	32:59:00	164	172
12	02:52.7	35:52:00	169	173
Summary	35:52:00	35:52:00	162	173