Notes
I did this as directed and did extremely poorly, I think. The effort seemed like it was there but the times were pitifully slow. It seems if you take the DIFFERENCE BETWEEN the paces, on average, it was not horrible (looks like about 20 seconds between HM and 10K, which should be 30 or more, and about 20 seconds between 10K and 5K, which should be about 15). However, if you look at each repeat, there are plenty of times where my 10K and HM pace are different by 3 seconds..... I don't think I accomplished what I was supposed to but will wait for B's comments.
Take downs BY FEEL. I want you wearing your Garmin...but don't look at the pace....I want to see what you settle into and what your feel/perception is.
Warm up:
15 minutes very gradual warm up to steady pace/effort 10:16 first 5 min ending at 9:41 last 5 min
Main Set:
6x(3 minute take down, 2 minutes easy)
Take down as follows -
1 minute Half Marathon effort ***between 8:25 and 8:58, most around 8:30-ish.
1 minute 10K effort *** group of 8:04, 8:10, 8:13, and then 8:29and an outlier of 8:43 (not in this order)
1 minute 5K effort *** 7:39, 7:49, 7:50, 8:01, 7:58 and ONE at 7:26, actually appropriate (again, not in this order)
Cool down:
15 minutes easy *** 9:28 first 5 min to 9:34 last 5 min.