I met up with the Power Miler club for their Tuesday workout. Been wanting to do this for a long while. My wife and kids are out of town, so was a good opportunity to do it.
Their workout was a fartlek with 2 sets of 3-2-2-1-1-1 mins on w/ 45s rest, and 3:00 between sets. I was thinking we'd more or less cruise the segments since it's very early summer, but they really hammered them. I haven't checked my Garmin data yet, but I'm estimating close to or under 5:00 pace for the "on" portions.
I fell off the pace after the first set. I'm just not ready to run that hard, especially not in the heat/humity. It was 88/73 at the start of our run. I overheated early and the second set was a death march.