Notes
I suspect I will be sorry tomorrow that I did this outside, as my left groin started getting pretty sore after only about a mile and a half. I'll try to take care of it today and see how it does.
Once again, my fartlek section is faster than it ought to be (upper limit 9:36, so within the brackets but not proportional to where I run my other workouts). Guess I'll try again next week to slow it down....