2 hr Farleks aka:fart licks

My first attempt at running based on time and not distance. Weird for me.
Tyler set me up a ascending and descending time Fartleks program..
I ran 2 hours alternating between brisk walk, slow trot and moderate running.

Temp 29 degrees, Ran in Vibram Five Fingers shoes, then last 15 minutes barefoot..feet were numb from temperature.

Wearing Hydration back pack (new Camelback Octane, XCT, 2011 model)

details of run at http://runkeeper.com/user/AlaninDahlonega/activity/23895051

The numbers to the right of each segment is the total elapsed time, it was the only way to keep it straight . I had to run with the program printed out.

(Listening to Rock...Bush, Van Halen, and Kidd Rock)

3 min warm up walk

1 minute walk - 4 mins
1 minute slow -5 mins
1 minute moderate -6 mins

2 minute walk 6-8 mins
2 minutes slow 8-10 mins
2 minutes moderate 10-12 mins

3 minutes walk 12-15 mins
3 minutes slow 15-18 mins
3 minutes moderate 18-21 mins

4 minute walk 21-25 mins
4 minutes slow 25-29 mins
4 minutes moderate 29-33 mins

5 minutes walk 33-38 mins
5 minutes slow 39-43 mins
5 minutes moderate 43-48 mins

4 minute walk 48-52 mins
4 minutes slow 52-56 mins
4 minutes moderate 56-60 mins

3 minutes walk 60-63mins 1:00 hr-1:03 hr
3 minutes slow 63-66 1:03-1:06 hr
3 minutes moderate 66-69 1:06-1:09 hr

2 minute walk 69-71 1:09-1:11 hr
2 minutes slow 71-73 1:11-1:13 hr
2 minutes moderate 73-75 1:13-1:15

(changed the tunes to Five Finger Death Punch- metal band)

1 minute walk 75-76 1:15-1:16 hr
1 minute slow 76-77 1:16-1:17 hr
1 minute moderate 77-78 1:17-1:18 hr

2 minute walk 78-80 1:18-1:20 hr
2 minutes slow 80-82 1:20-1:22 hr
2 minutes moderate 82-84 1:22-1:24 hr

3 minutes walk 84-87 1:24-1:27 hr
3 minutes slow 87-90 1:27-1:30 hr
3 minutes moderate 90-93 1:30-1:33 hr

4 minute walk 93-97 1:33-1:37 hr
4 minutes slow 97-101 1:37-1:41 hr
4 minutes moderate 101-105 1:41-1:45 hr

Took off shoes! celebration run

5 minutes walk 105-110 1:45-1:50 hr
5 minutes slow 110-115 1:50-1:55 hr
5 minutes moderate 115-120 1:55-2:00 hr

cool down run

DONE

I learned to hate the Slow trots..I couldn't wait til it was time to run moderately.
Felt great at the end, Felt great that I covered 14 K
Wished that it was warmer!!!!