I spent 3 hours this morning walking around the streets of Khandallah delivering a Green Party newsletter so I wasn't sure if I would manage any speed in this workout.
A football match was happening in the middle of the track as I did my training. A few runners were doing workouts too so I didn't feel out of place. My fartlek felt like hard work and I thought my first slower 500 m seemed a bit slow so I was pleased to finish the 3 km in under 18 min.
I haven't done 400 m reps for a couple of years so didn't know how well I would do on these. I hoped to get close to 2:00 laps but was quite happy enough with averaging 2:16 given my other walking today.
My splits were:
5:46
3:11 + 2 :58 = 6:09
3:09 + 2:54 = 6:03
3 km in 17:58
2:15, 2:15, 2:17, 2:15, 2:18
5 km in 29:17 for an average pace of 5:51 and average HR 156 bpm.
3 km Fartlek and 5 x 400 m
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