Notes
3x1600 (2 min recoveries). Absolutely fantastic interval session. Target pace for the mile splits was 6:30/m, which is slightly better than my 5K PR pace. Had no problems exceeding this pace in all three intervals. Effort was high, but controlled. Never felt serious fatigue or loss of form. I took slightly longer recoveries than Pfitz's plan provides, but I'm still essentially at a 3:1 work/recovery ratio so I don't see this as a problem. I even had a nice little kick for the last interval, resulting in the faster time. I could have easily done another mile at pace.
These mile repeat sessions have always given me problems in past training cycles. I don't think I've ever finished one on target or without issues. What a fantastic confidence booster to finish these at better than target pace, feeling fresh and fast. Not a bad workout, especially coming only two days after a tempo LT run.