Notes
sustained with hills included. oh this was hard. i couldn't do much sustained. i think i managed 1 x 3:00 and all the rest were 2:00, 1:00. I think I managed about 18 minutes worth of fartlek, with several up hill ones. Just couldn't recover from them...and I sounded like i was dying! i didn't know whether this old workout meant 30 minutes total with some fartlek thrown in or 30 minutes' worth of fartlek, so i opted to try for the latter...just didn't quite succeed.