The 3k-tempo/4k-steady/3k-tempo was the pyramid portion? yeah? I'd be keen to hear a bit more about this kind of workout.. Would "tempo" be a faster pace than "steady-pace"? I'm trying to figure out how to better structure my running training. (Though, it would probably be helpful to focus more on running, and less on cycling and climbing at the same time...).

Kinda fired up to hear that you're going to intentionally pace by 'feel' on your long run coming up. I get frustrated sometimes with all the different gadgets and widgets that I pay attention to when I'm running. Nice to get back to basics.