Notes
I did a very tough tempo/fartlek workout this afternoon that I was really pleased with. I did 10 min on, 4 min off, 8 min on, 3 min off, 6 min on. The "on" pieces were a strong tempo that I worked pretty hard, but the catch to the workout was that the "off" pieces weren't easy -- they were still low 6:00s, so roughly my average run pace of late. This meant that I wasn't fully recovering between pieces, I was just getting enough rest to attack the next hard piece. It was hard, but I was very pleased with how it went. The average pace for the whole run speaks for itself, at 5:52.
Though paces for each piece are only rough based on my memory of start and end points, I believe that I was doing about 5:30 for the first "on" (with a uphill...), 5:10 for the second "on" (admittedly, with some downhill), and about 5:35ish for the last (again, with an uphill, and probably tired?).