Notes
5K fartlek on the IUCC course. We ran 1:30 on, 45 sec off (standing rest). The 5K was 16:30-40 pace, I ran with Ben, Ted and the other high mileage dude. I held on but took the 7th off and just ran up to the next mark then jumped back in with them. They did 11 intervals, I did 10. I like doing these workouts, hopefully my consistency and fitness will improve.