Notes
Goal of the workout: 4 mile fartlek plus 3-4 striders and 7-8 total volume.
2.31 warmup in 17:11 then drills/stretching. Striders: :23s for 448'/// :34s for .13m/// :36s for .13 m/// :35s for .13m///
4 mile farklet: First two min at LT + pace then rest of mile at jog. Splits: 2 min = .37 m and mile in 6:46/ 2 min = .37 m and mile in 6:49/ 2 min = .37 m and mile in 6:56/ 2 min = .33 m and mile in 7:03.
.90 mile in 6:57(7.44 pace).
Bunges x 2 at home.