Sisu Project Fartlek

Time: 64:10
Distance: 15.20 km
Pace: 4:13/km
Map

My buddy Matt Germain from the Sisu Project came to Salem for a run this morning. We met up at my place and ran a nice warm up through the Salem Willows. He had a fartlek of 1-2-3-4-3-2-1 on tap with 2 minutes rest. I was there to provide some company and open the legs up for tonight's workout with Meagan.

Splits:

7	1:01.6	0.31	3:21
8	2:00.0	0.44	4:32
9	2:02.1	0.61	3:19
10	1:53.0	0.42	4:29
11	3:05.2	0.90	3:26
12	1:55.3	0.42	4:36
13	3:27.6	1.00	3:28
14	:35.6	0.17	3:29
15	2:02.6	0.46	4:27
16	3:01.1	0.87	3:27
17	2:00.0	0.42	4:44
18	2:02.1	0.62	3:17
19	1:03.1	0.19	5:28
20	1:02.7	0.32	3:14

I felt good on the hard intervals and let the pace come based on feel. Matt has been struggling with his running as of late, but he ran tough today. It was nice helping his fitness and encouraging to be a part of the Sisu Project for a morning.