Notes
First time doing a double in probably 11 years.
60 minute fartlek (5 minutes of ~MP, 5 minutes as normal as possible) + warm up/cool down = 11.14 mile total.
Looked like this:
5min @ 7:16 pace
5min @ 5:43 pace (too fast)
5min @ 7:08 pace
5min @ 5:55 pace
5min @ 7:25 pace
5min @ 6:01
5min @ 8:02
5min @ 5:58
5min @ 7:55
5min @ 6:04
5:40 @ 8:31 (took some extra recovery before last one)
5min @ 6:09
Short warm up/cool down (about 16 minutes total).
Happy I was able to keep the pace pretty quick on the MP reps, wish I could have kept it a little steadier on the recoveries towards the end, but I'll chalk that up to the heat (really hot towards the end-- most of run in sun) and the fact that the first two were a little fast. Overall pretty happy, and liked this workout a lot.
Ran on N. Cedar Lake Trail towards downtown.