Notes
Fartlek workout at the track. 2 sets of 30s hard, 30 easy run, 45 hard, 45 easy, 1:00, 1:00, 1:30, 1:30, 2:00, 2:00, 1:30, 1:30, 1:00, 1:00, 45, 45, 30, 30. Deceptively hard. Really sucked, but felt good about doing it. About 10K of fartlek plus warmup of 1 mi and cooldown of about same.