always fun to have a real WoW! Picked a fartlek for today for along the river bike path: 1/2/3/3/2/1 ladder w/ 1:30 rest after the 3's and 1 elsewhere. First few reps didn't feel gr8 but got cruising by the end and even got a "good job!" from some dude I passed, kept the recovery mostly honest for that ~aerobic~ work