I did more than I meant today, I was supposed to do a 8 mile fartlek, but my teammate I found out was doing 12*400's and wanted me to help him out with them so I did that with him @ 1:12's. However I would run a lap for rest to make it fartleky (not a word haha) so I guess it was like a fartlek 1 lap easy, 1 lap hard. The last one I told him to push it pretty hard like I usually do, so I told him I would pace him for a 1:00 last lap (he's got a lot of leg speed, so I knew he could do it) he kept close, but the last 100m started to fade a bit but he still came in 1:01! Way awesome workout for him! I was very impressed :) I came through 1:00 but slowed at the end to com through for him. I started with a 3 mile easy run, and finished with a 3 mile cooldown for 12 total miles today. It felt good, but I felt a bit flat.
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