Morning run: Fartlek

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I just finished a 5.177km running that lasted about 0hh:29mm:19.0ss !

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I do not normally run before work, but I had to go somewhere first and that left some time for a short run. It might have been longer if I had not extended my lie-in a bit. I used my old route along the cycle path to Stotfold. That is good for intervals as there are no roads to cross. I was going to try to 30-20-10 routine, but did not have time to set it up in Endomondo, so I went with fartlek which is more about making it up as you go along. You just pick a couple of points to sprint between. That can be trees, lampposts or whatever is convenient.

It was fairly cool out, but I was still sweating in a t-shirt and shorts. I was lucky with the weather as it rained at lunchtime. On the way back I had to dodge the schoolkids cycling on the pavements or waiting for their bus.

I just about managed 5km and that was in a time I would have been happy with on parkrun not so long ago even though I was taking it easy between sprints. My general jogging speed has gone up and I have to really concentrate on going slower lately.

I may not get to parkrun this week as I have open mic on Friday and that can go on late.

Run free!

The geeky guitarist and facilitator of the 10K Minnows Project.

Check out some detailed info at [my EXHAUST page](https://xhaust.me/activities/1793/) Join me in testing out [EXHAUST](https://xhaust.me)!
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9 comments
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You have uploaded 46 running activities, and 8 of them have been of similar distances (within 10 percent)!
Here are your 5-fastest running activities of a similar distance:

Over these 8 similar activities, you have travelled approximately 41.57 kms at an average pace of roughly 5:17 min/km!
Your latest run was at a pace of approximately 5.663min/km!
Looks like you went a bit slower this time! Remember that it's important to take some rest days, and do some rehab / prehab / strength and conditioning training too! If you weren't intending to go slower, take a moment to listen to your body, and see if you need something. Check in with yourself!

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Finally someone to create valuable content of his own sports activity - actifit should use @steevc as a template - think i mentioned this quite often already :-)

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The @exhaust dapp offers more detailed stats than Actifit which I have also tried. It is good to see multiple options to log activities.

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I have never heard that term before, but I think that is probably the way that I would want to do intervals instead of being told when I have to run faster or harder. You might find yourself in a very difficult situation as a beginner otherwise!

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Having a fixed program can push you harder, but fartlek is good if you have the willpower and you can pick the best places to sprint. Changing the pace really helps to build speed and strength.

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