Notes
Big Boy Fartlek marathon blend with Dham. warm up 3 miles, 4x1 min @5:08avg (bad idea) 30s rec. 2 min float, then 10 mins @ 5:50 (bad idea, should tried 6:00p/m). 2 min float, then 4x 2mins @ 5:30, 2 min float, then 6 x 30s @ 4:30 p/m. three mile cool down. Getting off to a faster start on the first piece got me in a little trouble but I was able to hold the workout and finish strong.