Tuesday, September 22, 2015

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

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