Notes
instead of the 1.5 effort i decided to do a fartlek today. i did cookie with plank and then went down onto the track in lane 7. the first 4.1 was in 25:40. then i went straight into a fartlek on the track where i initially was gonna go 6x1min on w/ 1 min off. i did that through 5 reps but then decided to finish the 8th lap on the last one so i ended up going just under 2min on the last pickup. i felt pretty smooth on all of these and i was also getting kinda quick too. for the fartlek portion it was like 2.21 miles in 12 min which is roughly 5:26 pace including the rest times. after the fartlek portion i went straight into a 4 lap cooldown also in lane 7, about 1.1ish in 7min to finish the feel good and quality workout.