12 miles, first 1.5 as warm up then 5.5 miles fartlek -- not too tough, mainly some short accelerations and also several longer build-ups. I got to the track at the end of the fartlek section where I did 1600/1200/800/400/400/400 all with 400 jog recoveries. Times were 5:47, 4:21, 2:50, :81, :82, :82. Easy mile cool-down. Groin still somewhat sore but better than yesterday and it didn't bother me much. I was pleased with the part of this workout I did on the track, considering I'd already gone 7 with some fartlek. It wasn't that fast but the effort was reasonably good. |