Notes
Decided a fartlek was a good idea today. Due to the snow again last night, I decided to stay on the mill for good footing. Thought the max was 14mph but it turned out they only went to 12mph. Oh well, it still worked. Kept it at a .5% incline to keep the effort honest. Did timed segments with equal recovery. Wanted to get some turnover back in the legs, but 12mph can only take you so far. 5min at 10mph, 3min at 10.5mph, 2min at 11mph, 3x1min at 11.5mph, 4x30sec at 12mph. Felt really good. Did the 4x30sec at 1%incline.
Weights, drills and stretching after.