Notes
15mins warm up with strides
Fartlek
4 x 2mins at 5k effort with 1.20 rec
4 x 30 secs hard with 1.00 rec
3 x 4mins at HM effort with 1.20 rec
2 x 30secs hard with 1.00 rec
2.00 jogging between sets
5mins cool down
Ran during lunch time, 32c with a heat index of 40c. The workout is an easier version of Portsea fartlek. I was drained at the end, socks and shoes were soaked with sweat.
Bought a Garmin footpod to add another datapoint for this running geek (it's a great tool by the way !!). Surpisingly, my running cadence is not too bad - about 95-97 rpm (190 strides per minute) when doing the 2mins, 4mins and 30secs hard repetitions. Therefore, my 'slowness' could be mainly due to lack of stride length, rather than frequency.