Notes
8.8 mile Easy Fartlek on Treadmill. After 1.5 mile warmup, I did a "speed" segment of 400m once per mile, followed by 6.0 mph for 400m, followed by 6.6 mph for 800m. My speed portions were 8.0, 8.5, 9.0, 9.5, and 10.0 mph, although only the first 2 lasted the full 400m. I also did a segment of 400m at 4.0 mph, but with the incline at 10%. Felt great today, like the easy parts felt really easy, and the speed sessions felt smooth and not too hard.