Mona Fartlek.
TUESDAY 23/5/06, 8AM, 12.5K, WEEK TO DATE 25K, 6.5 HOURS SLEEP
Went to the track at Pitt Park, Wentworth Falls, to try a "Mona Fartlek" session.
This consists of
2 x 90 seconds hard, 90 seconds steady recovery
4 x 60 seconds hard, 60 seconds steady recovery
4 x 30 seconds hard, 30 seconds steady recovery
4 x 15 seconds hard, 15 seconds steady recovery
"Hard" being 5- 10K race pace, and recoveries are "steady", not jogging.
Really cold this morning- temperature was between 3 and 4 degrees the entire time, with a cold south westerly blowing (windchill about 1 degree). I wore shorts, longsleeve fleece shirt, fleece gloves and a polypro skullcap (small beanie, basically).
3.5K warmup including 6 x 100m strides, then into the fartlek itself. Probably about 4min/km for the 90 second bursts, and 5 1/2 min/km recoveries. Felt a bit creaky at first, but was feeling good by the end. For the 15 second reps, my Garmin was basically constantly beeping at me. Interesting session.
Ran home- 5K at around 5.45min/km (uphill). Still cold.
Happy with the session- feel like I am starting to get some momentum.
Went to the track at Pitt Park, Wentworth Falls, to try a "Mona Fartlek" session.
This consists of
2 x 90 seconds hard, 90 seconds steady recovery
4 x 60 seconds hard, 60 seconds steady recovery
4 x 30 seconds hard, 30 seconds steady recovery
4 x 15 seconds hard, 15 seconds steady recovery
"Hard" being 5- 10K race pace, and recoveries are "steady", not jogging.
Really cold this morning- temperature was between 3 and 4 degrees the entire time, with a cold south westerly blowing (windchill about 1 degree). I wore shorts, longsleeve fleece shirt, fleece gloves and a polypro skullcap (small beanie, basically).
3.5K warmup including 6 x 100m strides, then into the fartlek itself. Probably about 4min/km for the 90 second bursts, and 5 1/2 min/km recoveries. Felt a bit creaky at first, but was feeling good by the end. For the 15 second reps, my Garmin was basically constantly beeping at me. Interesting session.
Ran home- 5K at around 5.45min/km (uphill). Still cold.
Happy with the session- feel like I am starting to get some momentum.
posted by Mister G at 10:25 am
3 Comments:
Geez Mr G you are in bigger trouble than you think - that is about the pace I run my Mona's sessions LOL.
Only kidding - i do do the quick bits at around 4min pace but the slow bits while they satart off at 5 1/2 don't finish that way - more like 7 1/2!
Nice to see the Garmin is still keeping you company on those chilly mountain mornings.
Your running much better Mister G. Hope the glandular fever is finally finished with your body. Cheers.
I just found your post by searching Mona Fartlek and Garmin. I've just got a 310XT - were you able to program the whole session? How did you do it? I'd love to do likewise.
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