Notes
Pretty solid fartlek with Taylor. Ended up working harder than expected but that's a good thing. Went 15 WU, then 6x(2 on, 3 off), then ~13 CD. Just made it up, seemed appropriate for a not-killer workout. We were shooting for 3K effort on the ons... he thinks we hit the pace, I think we were at least close, always hard to tell with fartleks but effort felt right. He dusted me on the last one but he says he felt like he was going at least mile pace for that one, so hopefully he's right (I'm pretty sure it was my slowest though).
Not exactly sure where we finished the fartlek portion but as best as I can tell, WU @ 6:40, 30min fartlek @ 6:00, CD @ DGAF. Don't quote me on that though because that would mean even if we were hitting 7 flat pace on the easy (and that's a little doubtful), hards would be 4:30 pace and that seems like a stretch. Whatever the exact numbers, definitely good quality overall.
EDIT: Whoops bad math, more like 6:20 pace on the fartlek portion... that would mean 7:15/4:50, much more reasonable