Notes
I decided to do this workout tonight at the last minute, and I am glad I did. The weather was really nice and the workout itself wasn't bad, though I had some runner's stomach stuff on the last two on cycles. I am happy with how I did on the actual workout, considering the time includes 12 total minutes of off cycles. I felt like I was working hard.
I went right into things off a two-mile warm up, and I stayed on the road by the Fireside Tavern the entire time (for safety, and because it was a nice mixture of rolling terrain and flats).
Entire fartlek segment (w/off cycles) = 5:51 pace