Notes
20 min warmup, fartlek of 2x(1min (1) 2min (2) 3min (2) 2min (1) 1min (1), 25 minute cooldown. The average for the 31 minutes of fartlek/recovery was 5:42 (5.43 miles) which isn't bad. Didn't feel like I was running fast, and I was totally shot on the cool down.