Notes
Wanted to get a workout in this week and knew I wasn't going to get it tomorrow because of the golf putting so I decided to go out with the 13 mile group on long run and when we turned around I would do a fartlek. Didn't start out knowing what the intervals would be but mauled it over for the first 40 min. I actually intended to do 3-1 the whole way back but when I missed the mark and went long on the first one I switched it up to 4-2 (with 2' rest). The first set was good, fast but controlled, then the second set was the one with all the hills and on the third I was just finishing off the workout. Turned back after the last pick up and met up with the 13 mile group and finished up with them