The workout was 3K fartlek + 4x500m, and because I was on the indoor 292.6m track I modified it to be 2 laps fast, 2 laps medium, 2 fast, 2 medium, 2 fast (2926m for 3K fartlek), and then 2 min rest followed by 585.2m (2 laps), 2 min rest, 2 laps, 2 min rest, 2 laps, 2 min rest, 1 lap. Total was 17 laps or 4974m. My total time for that was 28:36 (36:36-8 min rest), which works out to 28:45 for 5K, which I think is pretty good for that workout right now, so I'm pleased. Here are my splits, below, for what it's worth.
First column is lap #, then time, then cumulative time, then ave HR for the lap and finally max HR for the lap. Garmin data here.
My legs were pretty tired afterward, but nothing a good night's sleep won't cure. Quads are still sore from the running on Tuesday morning :). Haha racewalking problems!!!
| 1 | 01:36.1 | 01:36.1 | 146 | 160 |
| 2 | 01:40.3 | 03:16.4 | 160 | 161 |
| 3 | 01:46.6 | 05:03.0 | 156 | 160 |
| 4 | 01:46.3 | 06:49.3 | 154 | 158 |
| 5 | 01:39.0 | 08:28.3 | 162 | 165 |
| 6 | 01:39.8 | 10:08 | 166 | 168 |
| 7 | 01:49.1 | 11:57 | 162 | 168 |
| 8 | 01:48.1 | 13:45 | 159 | 161 |
| 9 | 01:40.0 | 15:25 | 164 | 167 |
| 10 | 01:39.5 | 17:05 | 168 | 170 |
| 11 | 01:59.9 | 19:05 | 142 | 169 |
| 12 | 01:37.8 | 20:42 | 153 | 164 |
| 13 | 01:40.5 | 22:23 | 165 | 167 |
| 14 | 02:00.5 | 24:23:00 | 138 | 167 |
| 15 | 01:38.3 | 26:02:00 | 154 | 164 |
| 16 | 01:39.7 | 27:41:00 | 166 | 168 |
| 17 | 02:00.9 | 29:42:00 | 135 | 167 |
| 18 | 01:38.4 | 31:21:00 | 153 | 164 |
| 19 | 01:39.9 | 33:01:00 | 165 | 168 |
| 20 | 02:00.1 | 35:01:00 | 140 | 168 |
| 21 | 01:35.8 | 36:36:00 | 154 | 166 |
| Summary | 36:36:00 | 36:36:00 | 154 | 170 |
Just converted these times to 500m times and they are fast! Nice!!! The 3:01.8 and 3:05.5 are the medium effort intervals on the fartlek. All my fasts are under 2:50 but one, and the last one was 2:43.6! Yay!
| 02:47.7 |
| 03:01.8 |
| 02:49.8 |
| 03:05.5 |
| 02:50.4 |
| 02:49.3 |
| 02:49.1 |
| 02:49.3 |
| 02:43.6 |
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