Notes
Work out was 30 x 20sec with 20 second jog recovery. Ran 2.5 miles of warm up before starting the fartlek. After 15 reps I found myself in the congested sidewalks of Chinatown, so I broke it up into sets. The second set of 15 x 20sec was over the Manhattan Bridge. This worked out pretty well because I could do 15 on a flat path and then split the second between uphill and downhill. Ran steady state the rest of the way home. Pretty good day.