Miles:
3499 total / 785 in 2012
Goal:

PB Half - Gold Coast July 2011- done (1:42) PB Marathon- Blackmores Sydney Sept 2011- done! (3:50:22) Sub 100min half marathon BQ full marathon before I'm 30

Kacey K. ran: 3k warm up @ 5:54 pac...

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  • 7 miles
  • 01:03 time
  • 08:31 pace
  • 690 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Fartlek! 11.95 km 01:03 08:31 pace

3k warm up @ 5:54 pace
3x3min surges (4:31, 4:33, 4:29) with 1:30min floats (4:59-5:11)
3x2min surges (4:34, 4:30, 4:35) with 1min floats (5:03, 5:06, walk- eek)
4x1min surges (4:18, 4:25, 4:26, 4:30) with 30 sec floats (5:02-5:38)
3k cool down @ 5:41 pace
Phewf, my legs are tired.

4 months ago via Garmin

Calories
690