Notes
15 up. 4x(4x1 min hard, 30 secs easy) w/ 2 mins between sets. (hard = 3k-5k effort) 15 down. Distance approximated.
A good workout. Pretty tough- a cold day. Running on my own. Split my warmup jog in half, doing drills, lunges, and accels at ECAV before jogging over to the start of North Lakes (to avoid having to cross the street mid-workout). Definitely working hard- running the intervals fast, and then really stumbling through the 30 second recovery. Would be feeling pretty good during the longer rest between sets. The first two sets were very tough, but it got easier. Estimate that I was running 5 flat - 5:15 for the on segments, and then jogging mid 8s for the recovery (averaged 6:31 for the entire fartlek segment). Did MWF core afterwards. Will probably end up lifting sometime tomorrow.