Met Denver, Bret, Ken, and Jared at the 21st Street pond for a long run with a fartlek at the end. Just under 8 miles into the run we started the fartlek. 6 minutes hard followed by 5 minutes easy then 5 minutes hard etc. was the plan however were started a touch late to get the full workout in so we adjusted as follows (Bold times and distance are the pushed pace)
6:03 1.14 miles 5:18 pace
5:00 6:58 pace
5:01 .95 miles 5:18 pace
4:03 7:22 pace
4:02 .78 miles 5:09 pace
3:15 7:59 pace
2:02 .42 miles 4:54 pace
2:02 8:01 pace
1:03 .22 miles 4:41 pace.
Total distance 13.41 average 6:29 pace, 18:11 hard 3.51 miles Average pace of 5:11.
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