8K fartlek

Today was a little too interesting. I planned to go to the track at 6:10am with Calvin. At 6:08, Calvin reported dog poop upstairs. Oh yay! Even better, when I investigated, it was 5 puddles of diarrhea. Even more oh yay! So I got out the carpet cleaner (2 dogs + 2 kids = a necessity), and cleaned up. Of course, by that time it was 6:30 and too late for C to come along. Just as well, since when I arrived at the track I saw this:

The bottom photo has a sign that says "Track Closed For Resurfacing". It needs it badly, but it sure would have been nice if they had given some warning to the public, and I have no idea how long it'll be closed. Oh yay again. 

So I went home, and executed plan B. Go to work, start my experiments, then go work out, and go back and finish up. Plus the late-night part where I get to go in tonight because there's more to do. 

I ended up at the indoor track by 8:45 am, and did my 8K fartlek: 3 laps hard, then 2 medium/2 hard until lap 27 = 7900.4m. It went about as well as it probably could have, which is the very good news. I was very consistent and paced it better than I thought possible at this point. My splits were pretty good - see below - fasts were 500m equivalent of 2:56-3:00 and mediums were 3:09-3:15, which is lots better than the last couple weeks. Total was 48:27 which works out to 49:03 for the full 8km had I been on the outdoor track, with the typical average HR of 160. I was pushing very hard at the end and it averaged 170 on the last split. Not bad.

Hamstring? Very little pain. Mostly no pain, but some intervals it was 1/10. No foot pain. My legs did get pretty tired but I was able to keep the pace. I'll take it for now. Still slow, but improving. 

Splits	Time	Cumulative Time	Avg HR	Max HR	878/585m	1k/500m equivalent
1	01:40.0	01:40.0	137	153
2	01:44.0	03:24.0	153	156
3	01:43.9	05:07.8	157	159	05:07.9	05:50.7
4	01:50.9	06:58.7	155	159
5	01:50.2	08:48.9	155	156	03:41.1	03:09.0
6	01:43.9	10:33	160	163
7	01:45.0	12:18	163	164	03:28.9	02:58.5
8	01:52.2	14:10	159	162
9	01:53.3	16:03	155	156	03:45.5	03:12.7
10	01:43.9	17:47	160	165
11	01:44.6	19:32	166	167	03:28.5	02:58.2
12	01:51.9	21:24	160	167
13	01:51.6	23:15	159	161	03:43.5	03:11.0
14	01:43.4	24:59:00	165	168
15	01:43.3	26:42:00	168	170	03:26.7	02:56.7
16	01:50.2	28:32:00	159	170
17	01:53.0	30:25:00	162	163	03:43.2	03:10.8
18	01:44.2	32:09:00	166	170
19	01:45.9	33:55:00	168	170	03:30.1	02:59.6
20	01:53.4	35:48:00	162	168
21	01:52.7	37:41:00	162	163	03:46.1	03:13.2
22	01:46.4	39:28:00	166	169
23	01:44.3	41:12:00	169	171	03:30.7	03:00.1
24	01:53.3	43:05:00	160	169
25	01:54.6	45:00:00	161	163	03:47.9	03:14.8
26	01:44.9	46:45:00	166	169
27	01:42.7	48:27:00	170	172	03:27.6	02:57.4
Summary	48:27:00	48:27:00	160	172		49:03:39