Notes
Decided to go ahead and run my workout today and then do my next one on Friday. The plan was a minute on/off for 20 fast reps. I was hoping to average under 5k pace on the fast portions and it looks like I averaged right at 4:40 pace. I made myself hold back some in the beginning and after 12 or so, I started pushing the pace some more. My quads felt pretty heavy and the last rep was tough because it was mainly up a hill.
I didn't die in this workout but once I finished, my legs felt trashed. They didn't have the "fresh after a workout" trashness to them but the deep down ache you get when you're training really hard and not letting up.
Overall, it was a good session and I'm surprised I was able to run so much faster the second half. Ended up running 6.9 miles during the fartlek with a 5:47 average.