Notes
RPE 9+. stretch beforehand. warm up 1 mile stop and stretch. continue warm up until 15mins into workout. I cut my typcial warm up down by 5 mins in hopes to execute closer to prescribed workout time of 40 mins. So I began main set fartlek at 15 mins. 30,60,90,120,90,60,30 with 30 secs in between each then 2 mins recovery then repeat 30,60,90,120,90,60,30. Finished at 39 mins and walked it back. I usually cooldown with an easy jog. But this would have put me over the 40min workout. So I walked instead of jog. stretched afterwards. Was this closer to what you expected?