12 miles with 8 x 3:00 at 10k pace with 90 seconds rests at 7:00. Went between 5:06 and 5:20 with an average of 5:15, which is in fact last year's 10k pace. Still, I was hoping that something closer to 5:05 would be consistently showing on the Garmin, but hey, after my last 5k before "The Comeback" began 6 weeks ago where I was struggling to hit 5:25, I suppose the work is paying off.
Hadn't done a hard workout in a while and this certainly did kick my ass. I felt like I was at the end of a hilly 20 miler after, but I figured even if it hurts me a little for Saturday (which I don't think it will,) it certainly should yield benefits for Falmouth.
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