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.


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...

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