run: fartlek 43:05  9.38 km (4:36 / km)
15min up straight into 15min of 2:30 steady, 30s surge, 13min down
this was okay. less volume overall than I wanted to do but we ended up starting the wo late and I had to be somewhere right after. 15min isn't enough work at this point in the game haha but it was my hardest aerobic effort this summer so at least I got my obligatory first-run-back-puke over with and no one needs to witness that in alberta (hopefully).