fartlek workout

Ayer estaba decidido que hoy haria 5 x 1k en el mirador, pero despues lo pense mejor y dije que saldria a las 11:00a.m., a hacer 5 x 1 vuelta al conserva o 10 x 1 min repeats.

Today i decided the latest, so i went out at 11:25a.m., hacia el conservatorio en 7:17 , then completed the 15 mins warm up , estreche un poco y empeze a hacer el workout , queria hacer 12 x 1 min , with 1 min rest, but i did 10 x 1 min, too hot out there and the breathing was hard. i took the splits per lap including the recovery, el primer lap fue en 4:34,9:09,14:07?,19:01 and in that lap i finished the 10 repeats , but jogged to the 5th lap to do 24:43, then continue the cool down to my house to a total of 34:00 +15 mins warm up = 49 mins , about 9k total. I expected more mileage honestly. Hice este workout para dar velocidad al turnover , i need speed!! althought i felt fast out there. Good workout.