run: fartlek 1:09:38  15.17 km (4:35 / km)
activation, 20min wu to farm, active wu, 3 x ~50m in flats
90/60/30sec fast, 60/30sec rec
24min of: 12min SS + 12min (2min @ tempo, 1min surge)
this was okay. i was pretty bagged all day. warm up felt awful haha. the "spicy" stuff at the beginning was actually pretty decent quality. the 24min was alright too, bit slower than previous weeks but my legs felt full of sand. effort was appropriate though, so i'm happy with the quality considering i wasn't feeling amazing.