Opting to forgo the track...again, David and I met where he stays over in Sedgefield for a nice little workout - fartlek style. We determined to repeat what I had done last week.
Here is the Link from his Garmin.
The workout: 8 min warmup, 5 min hard (2 min jog) x 4, cool down.
The legs felt quicker and smoother than last week's run. You can see for the middle 4 miles we averaged 6.33 pace which INCLUDES the intermitent rest periods. Based on my calculations - and David's hollaring during the run - we were running approx 6.07 pace overall for the HARD segments. Definitly not bad!
Miles: 6.4
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