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Fartlek

January 30, 2012 (Afternoon)

Exercise Type: Run

Comments:
Coach moved the fast stuff to today and had it on the indoor track, but she told me I am to run on the indoor track as little as possible, which is probably for the best. Ethan and I went together a little after 4.

Workout was to be 15 WU, 2x 40 sec with 1 minute rest, 2x 80 sec with 80 seconds, 6x2:30 with 2 minutes rest, and 2x40 seconds fast, followed by another 15 CD.

Warmed up NP to Coventry, drills there then jogged across the bridge and started on South Park. Went West Park to Shaker, stayed on Shaker until we hit Warrensville, made our way over to Shelburne and came back that way, finished the last interval just north of Coventry on North Park.

The sidewalks on Shaker were pretty snow/ice covered still, and there was a fair bit of wind, so I feel that definitely contributed to the effort. I stayed with Ethan for the 2 40s, the 2 80s, and the first 2:30 before he started to gap me. Didn't fall all that far off him on some, and never more than 100m, and ran the last 2:30 and both fast 40s with him. I wasn't sure how well I'd be able to stay close to him, so I was pretty happy with that. That being said, I still wish I could have run this workout on the track. I know I put in a good effort today, I just feel the effort could have been even better on the track. Or maybe just more quantifiable, because I can't really judge for sure how the effort was with this workout being what it was. Also my ankle was pretty sore on the cooldown, I probably need to have it taped for the next few days, especially Wednesday.

Got back, didn't do the lift per coach's orders because it was all jumping and I'm not supposed to jump. Instead I help coach time the workout going on because she was having trouble trying to get times for 4 groups running at once. After that I did Static 1 and Ibis, along with rolling, then iced my ankle for 10 minutes.