Notes
I did a tough workout today, but it went really well. After a good warmup, I did a fartlek of 3x90/90, 4x60/60, 4x30/30 - with ON at 5k and OFF at marathon. This was a variation of the same that I've done previously, but with much shorter pieces in a go. Then, after 3 min recovery, I did a 3 mile tempo in 16:10 (averaging 5:24 pace).
I didn't get paces on the individual fartlek pieces, but I overall averaged just around 5:30 pace for the 21 min workout, which I'm very pleased with - implying near-5:00s for the ONs and near-6:00s for the OFFs. However, I'm especially pleased with the strength of the tempo that I wrapped up with, as I was able to maintain an exceptional tempo pace at a surprisingly comfortable effort, all having already done the fartlek portion. Granted, the tempo had a significant downhill for some, but even so - this is exciting.