Who Fartlek’d? (That never gets old)

Date: 17 April 2018

QIC: Donut

Pax: Tombstone, Hooch, Short Rib

It was surprisingly chilly and blustery, yet 4 pax (and the Ghost Flag) chose the little red pill this morning.  We aren’t getting any warmer, so let’s get going….

Warm-up:  SSH x5.  Why don’t we just start running for the warm up……

The Thang:  Warm-up mosey to the east side of the bridge then OYO stretches.  Today we did Fartleks (speed intervals) with each pax alternating the lead at their specified pace.

  • Two min of 10k pace
  • One min of recovery (back to the six)
  • Two min of 5k pace
  • One min of recovery (back to the six)
  • Two min of mile pace
  • One min of recovery (back to the six)

Repeat x3 until it was time to hit the bridge for our mosey home.  Our route took us to the boat ramp, through Harbour Point and some bushes, around the block, back under the bridge and half way to the entrance of CB State Park before we headed back to the flag.  All told, we did 4.5 miles.   Strong work!!

Moleskin: Prayers for those that educate, heal, protect and all those that seek the truth.

Thank you for letting me lead.

-Donut

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