Notes
Mona Fartlek, wussed out on the final 2x15 sec intervals cause I was gassed.
interval portion was
TOTAL
2.91 miles -- 19min 08.9 seconds or 6:34/mile right on the desired tempo pace (VDOT LT or Tinman Threshold pace based on my 5:36 1600).
Fast Portions
1.66 miles in 9:41.4 => 5:50/mile
Recoveries
1.25 miles in 9:27.5 => 7:34/miles (nailed it).
the sad part is if I had just suffered the final minute really slowly this would be at worst 3 miles and possibly a full 5k. Hot damn. Sadly the calf was just a bit off and coupled with the hard work I folded.
Training Plan Entry
Interval
Choose Your Own WORKOUT!
suggested: Monghetti fartlek.