11km Fartlek

http://runkeeper.com/user/adrianmiles/activity/30405841

11.51km
1:01:05
Avg Pace: 5:18km/min
Avg HR: 158 (84%)
Max HR: 180 (95%)

Solid run on tired legs. 58km's for the week which is actually the 3rd highest volume week for the year. Hit all my key workouts and feel like I'm getting back on track.

10km Fartlek

http://runkeeper.com/user/adrianmiles/activity/29543096

50:17
Avg Pace: 5:01min/km

Tough session. Am battling with a cold again (damn uni air-con) but forced myself out. Was supposed to do 6 x 90sec intervals, did five but then just hit the last km hard and did it in 4:14 which was good. Second 5km was about as quick as anything I've done this year. Wore the Adios and am loving them. Legs feel pretty decent too for a change.

Followed with 2km cool down jog.

5km Fartlek

http://runkeeper.com/user/adrianmiles/activity/28814132

24:53
Avg Pace: 4:54min/km

Tried to hit 4:12 - 4:19 pace for 75sec every 4min or so. Got to 4km in 19:50 and just went for it - did 4:12 last km. So 24min 5km which I believe is the quickest this year. Was programmed to do 9km with 6 x 75 second bursts, but I left it too late in the day. Cooled down with 2km jog.


Ran in the new Adidas Adios. So far so good! The shoe experiment continues...