“20 mins easy into 30 mins fartlek incorporating 10 x 2 min bursts of 90% effort”
Fartlek. Speed play. It’s such an innocent sounding word. Rewrite the session as “3200m w/u followed by (400m hard, 200m recovery) x 10” and it sounds far more evil, but that is, essentially, what it was.
I did modify it slightly as I decided that it was entirely reasonable to count cycling towards the warm up, but the playful bit was as written. Which puts me firmly in the land of smug, about to settle down for some pizza and beer.