July 3rd - 10/30/10 Fartlek
Run this as 10 minutes easy, 30 minutes hard, 10 minutes easy. I ran a 6 mile loop for this (Mobile) and had to add on more at the end to finish up the 30min segment. Ran a little later in the morning so it was getting pretty hot out. My last mile, which just felt so slow, was right around 6min pace...so I was going pretty decent before the heat took its toll. My heart rate average on this was 176. I jogged easy on the track at Marquette for the final 10 minutes of the run.