After steady running with beginners / intermediates (Doncaster Pacers (Doncaster Athletic Club same thing)) yesterday I decided to go out and have some fun .  I never really know where I am going to go, what pace or how far.  I had 7 min miles for perhaps 10 miles as a starting point.

About a mile after I set off I decided to do a fartlek run, I do not do as many of these as I should.  Then as you do I started thinking about incorporating some strava segments which meant some of the fast speed play was over a mile long so a mix of fartlek and long interval reps, recovery sections a bit slower.

As I approached 10k I decided to stop for a minute and then reset my garmin.

1) 1m – 6:43(6:43/m) 153/175bpm 74cal
2) 1m – 6:31(6:31/m) 152/162bpm 98cal
3) 1m – 6:41(6:41/m) 152/160bpm 99cal
4) 1m – 6:30(6:30/m) 153/163bpm 99cal
5) 1m – 6:52(6:52/m) 156/163bpm 108cal
6) 1m – 6:50(6:50/m) 152/157bpm 104cal
7) 0.21m – 1:29(7:02/m) 155/157bpm 23cal

I then climbed over fences to get through a construction site and carried on.  Building up for a mile then I hit Stoops Lane to Cantley Lane Strava segment and I KOM’ed on it, then eased back and did 1.5 miles of strides.

Todays tune of the day – I found this tune about 8 years ago and what a remix.  It also introduced me to London Elektricity .