Today at Speed Work, the Legendary John Ferguson had us do 4 Fartleks (high speed runs followed by recovery) around Gibbons Park. There was a longer and a shorter segment with rest periods in between. I don't have the distances or paces -- just the times:
2:07 Speed 1 (washrooms to large-ish tree at southeast corner of park, just north of parking lot)
2:40 Speed 2 (large tree north of tennis courts to last pine tree before path)
2:16 Speed 1
2:41 Speed 2
2:13 Speed 1
2:38 Speed 2
2:12 Speed 1
2:32 Speed 2
We left it all out there on the last Speed segment.
We then did hill repeats from the west end of the parking lot, straight up the hill to the stop sign, followed by a slow jog back down to the base again. Here are my splits:
I was totally wiped out by the end. But then came 20 push-ups, 20 sit-ups and a 2:10 plank.
A great work-out!