I did a 3 mile light fartlek(7:50,7:45,6:55) then i did some drills(continious, did not stop so i can warm up good) and did 6x800s @5k pace with rest being 1:1 so same time as i ran for the 800. It was a jogging rest(got about 350meters in) I went my 5k pace from xc on the first 4(2:50,2:48,2:51,2:50) then cranked down the last 2(2:43, 2:33) Nothing hurt except the last rep. It is what wejo calls, "relaxed but fast" did not strain, went what felt like a good hard stride. Done in normal light road racing shoes. Did a 3 mile cooldown.
Is this a good base workout? Felt good besides for having to take a poo during the fartlek bcse i had so much dates :/