3/28/2012
6:00 PM
20 km
1:32:00
4:36 km
Saucony Kinvara (Red 4)
A true Fartlekrunner. 3k warmup. Ladder of sorts - 1600, 1200 1000, 800, 600, 400 - all with 400 m rests. Then to the hills. 7 hills x 400m with more effort spent going down than up. 2k cool down.