Long Ladder Workout on the Trail

Today we did a new workout for marathoners closing in on race day. It consisted of 20 minute warmup, 20 minutes at MGP, 2x10 minutes at half marathon pace, 3x5 minutes at 10k pace, and 10x1 minutes at 5k pace. Jay sent me a script for my Garmin so I was able to track our efforts. Brian, Rachel, and I attempted the workout, but didn't adhere to the goal paces so well. Overall we were probably at our 8:00 MGP so it was a good day

Fartlek Splits -

Part 1 - 20 minutes/2.45 miles/8:09 pace
Part 2 - 10 minutes/1.24 miles/8:03 pace
Part 3 - 5 minutes/.62 miles/8:03 pace
Part 4 - 5 minutes/.66 miles/7:34 pace
Part 5 - 5 minutes/.64 miles/7:52 pace

4x1:00 Fartleks - 7:35, 7:34, 7:20, 7:24 (cut short for a 1 mile cool down)

Stats - 10.17 miles/1:28:23/8:41 pace
AHR - 143
MHR - 154