Notes
Threshold fartlek (2400m 'cooked' in 5 ways)
1) 2.4k with straight tempo effort; time 9:55 (av 4.08)
2) 2.4k with varied pace (fast/float), time 9.54
600m @ 3.54, 300m @ 4:40, 600m @ 3.58, 300m @ 4.30, 600m @ 3.54
3) 2.4k with progressive effort, time 9.59
600m @ 4.23, 4.13, 4.06, 3.55
4) 2.4k with 1 mile tempo, 800m at 5k effort; time 9.45
1600 @ 4.13, 800m @ 3.45
5) 2.4k consisting of 30secs fast/slow fartlek; time 10.15
all with 2mins recovery (jogging/walking)
Total 12km of work in 49:50 (av 4.09 min/km)
Total 18k with warm up/down
Kind of bored doing tempo session at a constant effort on a 1200m road loop, so decided to make it a fartlek style. Times were pretty consistent in all the 5 repetitions (9.55, 9.54, 9.59, 9.45, 10.15); eventhough they were all done in different format (last one was slower because of the jog). HR were mostly in the 170 range, with a high of 183 int he fourth rep.