Tuesday, July 04, 2006

Mona Fartlek

A bastardised version of Mona Fartlek. I created an extra bit as I felt the standard 20minutes was too short. So I did 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs.

I added the two 120second efforts at the start taking the whole session out to 28 minutes.
I basically did the effort hard and the float pretty fast as well.
After the first effort of 120seconds and the float I was almost right on 1k.
After doing the last 15sec effort I did a 15 sec float to make the 28 minutes total.

Stats were 28:00 for 6.60ks. Average pace of 4:14 per klm. Felt very quick tonight.
Did a 1k warmup and a 1k cooldown for the session. Total 8.6ks.

Used the secret training location for this session. Ran in singlet and shorts as I didn't feel cold. Clear night with no rain.

6 comments:

KIT said...

Hey flakey! Well done on your Striders race.... those time keep heading in the right direction! It is all looking good for city to surf :-)

Ellie80 said...

Hello - happy birthday for today! Hope its a good one!

2P said...

I love the Mona Fartlek - nice work adding the 2min sessions in at the start.

It's your birthday? Have a great one ;-)

R2B said...

New computer so i am back blogging.
Happy birthday for yesterday!
Couldnt make it to Kj's half due to last minute work commitment but i see you had a pleasing run,well done!

Good luck with your secret location training it looks good (look out for tree roots!)

Cheers R2B

Anonymous said...

Enjoyed a lot! » » »

Anonymous said...

Cool blog, interesting information... Keep it UP »