Tuesday, November 17, 2015

great 8K fartlek

I'm happy!

Yesterday: rest day

Today's workout: 8K fartlek. Weather was threatening cold and windy so Kelly and I nixed a planned meeting at the outdoor track at Taylorsville High. Kelly opted for the treadmill at her work, and I went to the indoor track at the U. I'm so grateful for this facility. It's hard enough to get psyched to get up in the dark and go do a hard workout, but when it's dark and cold and nasty out, it's darn near impossible. The indoor track removes the weather factor, which is a beautiful thing.

It does make calculations more awkward, but that's what Excel is for, and Excel is also a beautiful thing :). The track is 292.6m per lap, and so for my 8K fartlek that is 27 laps for 7900m. Close enough. I did 3 laps hard, then alternated 2 laps medium, 2 laps hard to the finish. The 3 laps hard was in 4:58.5, which works out to 5:40.1/km. Good start. Then 2 laps medium effort in 3:34.3 (3:03.1 500m equivalent, nice!), 2 laps hard in 3:18.1 (2:49.3), 2 laps medium 3:37.5 (3:05.8), 2 laps hard 3:17.2 (2:48.5), 2 laps medium 3:37.4 (3:05.7), 2 laps hard 3:18.2 (2:49.3), 2 laps medium 3:37.9 (3:06.2), 2 laps hard 3:19.9 (2:50.8), 2 laps medium 3:41.2 (3:09.0), 2 laps hard 3:20.9 (2:51.6), 2 laps medium 3:41.5 (3:09.2), 2 laps hard 3:22.1 (2:52.7).

Total time 46:44.7, and adjusted to 8km it would be 47:20.1. That is the fastest 8K fartlek I've done since 2012!!!! Woooohooooo! Very excited about that. Granted, in 2012 I was in the 45 minute range (sigh....) but we have to keep things in perspective here, and be happy for my recovery and that I feel good and can train again.

Speaking of feeling good, I did feel good during the whole workout, though obviously got a little tired at the end and slowed down a little on the last couple sets. My legs feel a bit tired now (at lunch time) but nothing too awful. Seems like a normal post-hard-workout tiredness.

My heart rate was a bit low this morning for the perceived effort; average HR was 157 for the workout and usually I'm maybe 160-161 for this workout. I was pushing it really hard though, and was in the mid to upper 160s for the hard parts at the end, so I am not sure why the HR was lower at the start. Maybe I'm getting fitter? Maybe I should've pushed harder to start - but that can't be right because I slowed a bit at the end so if anything I should've gone a bit easier to start I think. Anyway, no matter, just interesting.

Garmin data here. 

The views from the track were lovely this morning - the air is super clear from all the wind yesterday and it's beautiful today. Cold, but beautiful. I took a few pics of the view (excuse the reflections in the glass...sigh...) and of the facility.

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