Notes
fartlek starting after the railroad bridge: 6x2min hard with 1min jog and 2x1min all out with 30sec jog. ended up covering 3.9 miles for the 21min of workout and then kept an easier pace the rest. was with tim today because i got him to come to practice so we went pretty quick on the hard intervals. 5:24 pace for the 21 min of workout