January 9th, 2013:

Weather was great today, mid 50s and sunny! Trail was mostly just wet and muddy as the snow/ice was about 95% melted away, only a few small patches remained, so it was a very VERY muddy run.

Originally thought of just going for a small short 3-5mi run, but decided to mix in a fartlek of some kind - first thought was do a 10-20-10 workout (10min easy, 20min tempo, 10min easy) then opted to break up the tempo into smaller on segments so as not to go too crazy since it had been awhile since the last hard workout, so went with the 2min on and 1min off, 5 sets followed up with the reverse - 1min on (try to be faster) with 2min off, also 5 sets. I took 2min after the last 2min on segment before starting the 1min portion.

Warm up was roughly 10min, and cool down was just a little over that. Overall it went very well and felt good.

Warm up = 1.34 miles
----- 7:34 - 2:25 = 9:59 @ 7:27 avg

Workout = 4.46 miles
1. 2:00 @ .34 (5:54 pace) -------- 1:00 @ .14
2. 2:00 @ .35 (5:44 pace) -------- 1:00 @ .13
3. 2:00 @ .36 (5:34 pace) -------- 1:00 @ .13
4. 2:00 @ .36 (5:34 pace) -------- 1:00 @ .12
5. 2:00 @ .35 (5:44 pace) -------- 2:00 @ .23
6. 0:59 @ .19 (5:14 pace) -------- 2:00 @ .25
7. 0:59 @ .20 (4:57 pace) -------- 2:00 @ .25
8. 0:59 @ .18 (5:31 pace) -------- 2:00 @ .26
9. 0:59 @ .19 (5:14 pace) -------- 2:00 @ .25
10. 1:00 @ .18 (5:33 pace)

Workout Mileage (hard running) = 2.7 @ 5:31avg (14:56) ---------- 1.76 @ 7:57avg (14:00 for total rest periods)

Cool down = 1.54 miles
----- 6:53 - 3:44 = 10:37 @ 6:53avg

Total Mileage = 7.34 @ 6:44avg