Notes
1, 2, 3, 4, 5, 4, 3, 2, 1 with half recoveries. Started too fast given my fitness and the humidity. Gradually slowed down the rest of the workout. Mostly maintained the same effort level until my hamstring started feeling a little tight after the second 4 minute interval. No big deal but I backed off the effort a bit for the last 3, 2, 1. Good workout still and hamstring is fine.
Training Plan Entry
Fartlek
11 mi
(1, 2, 3, 4, 5, 4, 3, 2, 1 min.) with half recoveries