Notes
The great news is I snapped out of it. legs felt back to normal again. :-)
I did 3 x 30 sec, 3 x45 sec, 3 x 60 sec, 3 x 75 sec and 4 x 30 sec, all with equal rest. Legs responded well. I could have done more, but I keep the volume to about 70% of normal for first speed workout in months.
Splits (Pace) :
30 sec - 5:47, 6:06, 6:20.
45 sec - 6:00, 6:18, 6:20
60 sec - 6:08, 6:16, 6:17
75 sec - 6:20, 6:19, 6:20
30 sec - 5:40, 5::53, 5:46, 5:45