Notes
A clear, warm, and beautiful fartlek run on the Potomac bike path. 10 minute warmup, then 5x45s fast effort with at least 4 minutes steady running between each fast portion, and a mile cooldown. Generally felt good, though right ankle continued to feel a bit strange. Not pain, but definite discomfort.
Training Plan Entry
Fartlek
5 mi
Sprinkle 5x45s fast effort throughout the run, separated by at least 2 minutes.