Notes
Guess on distance for this workout, conservatively I'd estimate that I ran ~3 miles hard, and ~1.5 miles recovery
workout was 3x1, 2,3,3,2, 3x1, rest was 1,1,2,1.5,2,1.5,2,1,1,1, after each interval, 1's and 2's were at "3k" pace, 3's were at "5k" pace.