Fartlek 10k

Today I ran at 6:50 p.m. I had planned a fartlek, because I did not want to run easy, because although I am sore, I felt fresh yesterday, so I had to do something with quality today, but I was flexible enough that if I felt tired during the first 1k fast I would just run easy for the rest of the day.

The fartlek would be the same as 3 weeks ago where my brother and I did 54:53 for 10.1k, today I expected a slower time because I thought that that day was a pretty good day. Today was even better.

2k easy, 1k fast, 1k easy,1k fast, 1k easy,1k fast, 1k easy, 1k fast and 1k easy. I wanted the 1k easy to be no slower than 6 mins, unlike the last time I did it, where I was just over 6 mins for the slower kms, but no biggies, today that worked out very well.

Splits were: 6:24 ( more like 6:04, because that first km has around 50m extra), 5:53 (12:17), 4:30 (16:47), 5:49 (22:36), 4:21(26:57), 5:50 (32:47), 4:13 (37:00), 5:41 (42:41), 4:13 (46:54), 5:46 ( this km apply the same as the first one, 50m extra, so it was more like 5:28-5:31 for that km), total for the 10.1k was 52:41.

Finished feeling pretty good and strong, very loose as well. I was surprised with the time also, negative split the run by 1:14, so second half was 25:43 for 5.05 km, so I ll take it 2 days after a race.
Those 4:13s felt somewhat controlled, not easy of course, but not too hard either. Well that is my best time in 10k in the last 8 years and it was in fartlek mode, a lot of work to do, but my best shape in years. Weather was pretty good also. Good light workout!

My brother did 5 x 1k today at a good clip, averaging 4:20 per km for the workout, so good workout!