Today's workout: Standard one mile warm up, ran 1 x 400/800/1600/800/400 super sets. Run 400 meters at 15 seconds per mile faster than 5K pace, 800 meters at 5K pace, 1600 meters at 10K pace, 800 meters at 5K pace and 400 meters at 15 seconds per mile faster than 5K pace with no rest in between. Jogged 800 meters to cool down.
I put the effort in on this workout during lunch at work. This was not your run of the mill lap around the track. I really felt tired at the end of the workout and had to put my hands on my knees and catch my breath. That to me is success. I don't often run to exhaustion and I recovered really quickly.
I need to learn my watch a little better. I don't have good data for the accuracy of my paces on the stages of the run, but the pace is a slight curve in the general range of my goal paces. The first 400 meters was definitely too fast - the first mile was in 6:37. The 10K pace (middle mile) was too slow and the final 1200 meters was also probably too slow, but the last 400 was right on the 6:30-ish pace I was going for.