Notes
I debated throughout the day about doing a workout. In the end, the great weather encouraged it and having an extra day recovery before the weekend. I searched online and ended up doing a workout named after some Moneghetti guy:
2 x (90sec on/off)
4 x (60sec on/off)
4 x (30sec on/off)
4 x (15sec on/off)
Start at relaxed 5k pace and pick up the pace each set.
3mile warmup around Grey's Lake (nice to be here and see people). The 90sec pieces did not feel great but I wasn't too far off pace. Then the 60sec repeats started right as I was crossing some bicyclists and coming to a downhill, the the pace increased considerably, more like 4:50pace all of a sudden.
Now I could see there was a bike pack behind me, but they were going slow, so I figured I could hold them off for a bit, I didn't realize I could hold them off until almost the 15sec set (they congratulated me).
I finished the 60sec fine and could still increase the pace for the 30sec repeats (which now just basically felt like nearly an all-out sprint. I was still feeling good but was wary of the 15sec set. Those ended up being ridiculous. 15sec recovery really isn't recovery, it's slowing down just so you have to accelerate again. A bit of fun, but I was certainly losing my mojo doing these. Pretty tired afterwards.