Notes
W/U: Time - 10:49, Pace - 9:24 min/mile, 1.15 miles, AHR 136
2 3/4 Fartleks: 36:20, Ave Pace - 8:37 min/mile, 4.21 miles, AHR 165
PE 95% - it was so cold and i had a lot of post-nasal drip, between that and my High HR, I gagged and threw up a little on the 2nd ladder. About 3/4 of the way through my third ladder, my knee started to bother me so I shut it down and finished with an easy jog
C/D: 8:44, 12:12 min/mile pace, .72 miles, AHR 138