Morning Run

Afternoon Run

12 x 400m

20min @ 3:17/km, 5min rest, 2x90sec, 4x60sec, 4x30sec, 4x15sec (all with equal jogging recovery). Interval paces a bit random due to hills.
Didn't do this workout how it was originally planned due to mis-judging course. Meant to be 20min threshold + 20min monafartlek (with float recovery). The course i did this on was a 3km loop with 1.5km uphill, 1.5km downhill and the combination of uphill and 2300m (7200ft) altitude made the 20min threshold a real challenge. Took 5min after this and did Monafartlek with intervals @ 3:00/km or thereabouts with just jogging recoveries instead of floats as I was a bit cooked from the threshold. Still a decent day out but didn't go to plan.  Elevation map here isn't accurate (roughly 20m climb/km one side and 20m fall/km other side)

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Matt Fox

Workout: 20min Threshold + 20min fartlek

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Morning Run

Afternoon Run

12 x 400m

Afternoon Run

Morning Run

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