Notes
It was rain/lightning outside so I went to the gym for this workout. I did my fartlek sections at 8.0-8.2. Honestly I could have gone faster but do not feel safe going faster on the rec center treadmills. I re-started the TM and lost track of total time, but the easy pace sections were all very easy - the heat was cranked tonight and I was sweating like a pig and a bit uncomfortable.