Notes
Good stuff! I was originally not sure how I would feel on these extended on cycles -- especially for 5 of them -- but I felt strong for the most part. The last two were on the tougher side, but I kept it together and actually got quicker on the very last one. Not a whole lot else to report -- just a solid workout that I am happy with. I averaged 5:37 pace for the actual workout portion, including 20 minutes of off cycle running, so I am pretty stoked about that notion.
Fartlek segment (isolated) = 41:02 for 7.3 miles (5:37 pace)
Note: the second warm-up mile was slower because I stopped at a Wendy's to piss and initially forgot to stop my watch.