Notes
3 x (1, 2, 3 min) fartlek plus cool down at the DCRRC Fort Hunt 10k. Skipped the planned 4 minute interval in the middle because as usual when I'm out of shape my stomach started worrying me by then. By the end and afterwards my right adductor and/or medial hamstring up higher than before was super tight. Paces were what I'd expect.
Training Plan Entry
Fartlek
9 mi
(1, 2, 3), (1, 2, 3, 4), (1, 2, 3) min fartlek with equal recoveries at the Fort Hunt 10km