Notes
Fartlek workout. Warmup jog, then warmup drills and MWK core. Then did 5x40 m accels. Ran the fartlek with Joe Livote and Jarrett. Doing 8x2 on, 1 off, with the 2 on supposed to be at 76/400 pace for me. A tough workout, some uphill intervals and some downhill ones. According to Joe's watch, we averaged 6:20 for the whole fartlek, which means that if we were running 9 min pace for the off segments than we were hitting almost 5 flat pace for the intervals. A solid workout.