Donny D ran: Ok well today I start...

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  • 5 miles
  • 00:32 time
  • 07:09 pace
  • 415 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
LCC TM 4.5 mi 00:32 07:09 pace

Ok well today I started a new workout program I received from COF GURU Coach Farmer(Thank you Sir) hoping it helps me get to were I'd like to be come spring!!!! Today it called for a bit of fartlek work ---- 3 min work 2 min easy so did the wrmup then a small bit of stretching then started the work!!!! Started off with 2 easy(8:30/mi) then dropped it to start the 3 min of work( progressed this work pace on each rep of 3 starting at 6:35,6:35,6:35,6:22,6:15,6:11) this actually went better than I expected!!!! Did feel like I was into it during warm up but once the Work started I bore down and got it done!!! I'm not really sure what paces should be on these but these felt as if I was working good and steady/hardish !!!!! So first quality work done bring on the next!!!!!