FARTLEK: 16 X 1-MINUTE ON/OFF
Ken and I met at Smith's, did a bit longer of a warm-up and then did a 31 minute fartlek at the Nature Park Loop in South Ogden. The loop is on a hill, so half of the reps were downhill and half uphill; it was good to get some variation.
I ended up averaging 4:40/mile for the 16 one-minute pickups. It varied from 4:14 to 5:04 pace based on elevation.
PM: 4 miles easy, avg pace 7:30/mile. I pushed Hannah and Nora for two miles but then we got a flat tire.