Notes
Moneghetti Fartlek
Pretty decent effort. trying to shift gears on the each segment time change is a tricky propostion. dont want to start too fast or you dont get the workout but too slow and you dont get it either. all feel effort. think did the workout correctly those 15 seconds are all out sprints pretty much. almost got the entire 5k course which means about 18:00 shape right now so some work to do