Notes
Wonderful, cold, accidental speed work.
1 mile @ 6:53
10 x 400 @ 1:35 - 1:45 (One fast at 1:29)(half lap walk between each rep)
1 mile @ 6:55
1 mile easy @ 8:04
1 mile recovery w/1:00 walk @ 8:40
1 mile recovery w/2 x 1:00 walk @ 9"04
3 easy miles there and back
Conclusions: a sub-20:00 5-k is closer than you thought - and a BQ will happen by 40, not 45. Could probably run a 3:40 marathon right now, in cold conditions.
Great, great workout. Did the 2 days off have something to do with it?