Notes
immediately after finishing the 3rd hill we started the fartlek back. 2 sets of 2,3,4 min hard with 1 min easy in between. we just jumped straight into full speed on the first one which did not feel too good at all. on the second interval my upper body just went from full speed to ehhhhhh and i slowed down a lot. from then on i built into each interval more and i started feeling pretty decent by the end of the fartlek. definitely the toughest part of the Four Lakes workout though