Notes
Started with Hazard in Ankeny. Took him to the High Trestle before dropping him back off. I felt really crappy once he stopped but kept at it and forced a workout - a structured sort of fartlek. I started with 30sec on, 30sec off, then 60sec, 90sec, 120sec then back down again. Halfway through I started feeling decent, though my legs were still tired. Glad I got it in though.