Notes
Cut-Downs: 2 x (3 x 100m), where the set of 3 sprints are Fast (~mile pace), Faster (~800m pace), and Fastest (~400m pace), with easy jogging for ~300m in between, and a nice easy jogging break between the 2 sets.
The average paces seem reasonable to me, although GPS error over a 100m sprint could be significant. I ran for about 66 steps in each burst, counting every 3rd step up to 22 (since I didn't have a real track). Seems to work out ok.
Seemed like an easy workout, and tomorrow is an Off day, so I should be fully rested for Saturday's workout ... which will be tough!