Running intervals 26:31 [5] 8.0 km (3:19 / km)
Well, my dad asked me a few months ago if I thought I was in better shape now than in college. I told him I wasn't sure but that I was certainly faster on trails and orienteering than back then, on track and roads I wasn't sure. This workout settled that debate.
The workout was 250 meters fast followed by 250 meters at a moderate pace. The fast section we did in 45 and the moderate in 55, coming out to 1:40 for every 500 meters and 3:20 for each k.
So, I set my 8k PR by 10 seconds while constantly speeding up and slowing down. It felt surprisingly easy and I probably could have kept it going for at least another 2k (setting my 10k PR in the process). We'll save that for the next time we do this workout.
A good spirit lifter before POM.