Notes
I did a pretty good fartlek today, trying to shock the legs back into shape in hopes of getting a bib for the Escalde - which is only 12 days away! I did a reverse ladder of 5 min @ 10k, 3:30 @ 5k, 2 min @ 3k, 1 min @ mile, and then back up, with 2min, 2min, 90 sec recovery (and the same in reverse going back up). Each piece wasn't long, but I got the legs spinning and did pretty well with it. My paces for the eight pieces, in order, were: 5:36, 5:26, 5:28 (uphill), 4:47, 5:00, 5:14, 5:26, 5:37.