8 km fartlek

I was looking forward to this workout. It seemed a great challenge. I discovered that the Garmin auto-lap did not have a 500m option so I decided that I would have to press the lap button every .31 miles after the first km. Mental arithmetic and physical effort is a good ask. You'd think with a degree in maths I should find this a piece of cake but I still got it a bit wrong. I was happy with how I did. Some of my slow legs seemed very slow but the time was not too bad so I guess I had settled into a bit of a rhythm. I finished the 8 km in 49:37, 6:07 min/km average speed. That is my 10 km race pace - I don't think I've ever achieved anything like that in a training walk before even though I intend to go hard. I certainly managed to get my heart rate up today. Max 190 bpm, avg 154 bpm. It was interesting to see my effort graphed out. There seemed to be slumps in pace and heart rate on each leg. I will work towards achieving a more even effort.

The breakdown is: (I set out to achieve 6 min/km on fast pace and around 6:20/km pace on recovery). I mucked up the timing a bit so had to make some adjustments but this is a pretty good representation. A fall off in the last couple of km but pleasing overall.

Lap 1 1km 5:57 max hr 190 bpm avg hr 167 bpm

Lap 2 500m 3:08 max hr 147 bpm avg hr 143 bpm

500m 2:51 5:59 max hr 154 bpm avg hr ? bpm

Lap 3 500m 3:06 max hr 150 bpm avg hr ? bpm

500m 2:52 5:58 max hr 156 bpm avg hr 153 bpm

Lap 4 500m 3:12 max hr 155 bpm avg hr 148 bpm

500m 2:52 6:04 max hr 158 bpm avg hr 154 bpm

Lap 5 500m 3:08 max hr 156 bpm avg hr 152 bpm

500m 2:55 6:05 max hr 160 bpm avg hr 157 bpm

Lap 6 500m 3:09 max hr 158 bpm avg hr 154 bpm

500m 2:50 5:59 max hr 163 bpm avg hr 160 bpm

Lap 7 500m 3:24 max hr 162 bpm avg hr 153 bpm

500m 3:04 6:28 max hr 163 bpm avg hr 159 bpm

Lap 8 500m 3:26 max hr 163 bpm avg hr 151 bpm

500m 3:11 6:37 max hr 160 bpm avg hr 155 bpm