Notes
The distance is an estimate as the watch wasn't synced up right. I felt really sluggish and probably should have aborted the fartleks and just done a regular run. The hills during my long run the day before must have taken more out of me than I expected. That, and sleep deprivation. I ended up doing 8 x 30 second surges with 2:30 of jogging in between (plus warm-up and cool-down). I did 4 surges at the end.