Notes
Did what I thought would be a fairly easy workout. Thought this would allow me to touch on some fast running without killing me. Man, for all the running I've done I have ZERO judgement of how hard a given workout will be. Turned out to be one of the toughest I've ever run.
2X90sec at ~5K pace, 90sec recovery at a quick recovery pace
4X60sec at faster than previous, 60sec recoveries at same fast easy pace
4X30 sec at faster than previious, 30sec recoveries at same fast easy pace
4X15 sec at almost sprint, 15 sec recoveries at same fast easy pace
Everything was fine until the recoveries started getting short, and that was at the 60 second section. At the end, the recoveries turned into survival jogs. I guess I ran the ON's too fast.
By the time I was done I was completely gassed. This is supposed to promote lactic acid clearing ability. Called Monaghetti Farleks. Apparently Steve M loved these. Some reading:
http://nateruns.blogspot.com/2015/01/monaghetti-fartlek.html