Running 20:00 [2]
shoes: The Purple Ones
Running at a very easy pace with Jamal. We did one long loop of Fort Tryon Park (about 15 minutes)and then ran around throwing snowballs at each other.
Running 39:00 [4]
A fartlek session with Aleksey:
7 minutes warm-up running (flat and downhill, the first half of the Fort Tryon park loop)
3 minutes of [10 second strides, 10 second sprint, 10 second jog, then 20-second ones, then 30 second ones, and so on] (mostly uphill, second half of Fort Tryon loop)
Rest - stretch
2 minutes jog to usual hill near dog area
8 x hill repeats, then jog slowly downhill the long way around (continuous motion, the jog downhill took over 1 minute). The repeats were in the low 40s, with the last one being 40 seconds. (In the summer, I did a couple of workouts where I did 4xhill repeats on the same hill and had times of 40, 39, and even 37. So it looks like although I definitely used to be better at hills, I haven't lost all ability yet.)
Rest (walk back to the start of park)
Do another loop around the park: 5-6 minutes easy the first half, then {10 steps stride, 10 steps jog, 20 steps stride, 20 steps jog, and then 30,40,50,60}. Total loop took about 8:30.
2:30 jog home