Notes
I ran Kristina's workout. The plan was 2 x (1 km in 3:38-3:41, 200 jog, 1 km in 3:30-3:33) plus 4 x 200m in 36-37. Kristina wanted more time on grass to simulate cross country, so we did it on the Ithaca golf course. It was damp but the weather was good. Actual splits (for me) were 3:33, 3:20, 3:39, 3:33, 35.7, 35.9, 36.2, 36.4.
For the first 1 km, Kristina went out way too fast, following another guy. I told her to pull back and she ignored it until near the end. For the second one, Kristina gapped me early on even though I said we were on pace. about half way through I got pissed so I passed her and dropped her pretty quickly. I knew I was working hard but I felt good. I finished 10-13 seconds fast, all of that made up in the second half. She dropped out of that one (for stomach issues) but I didn't know what happened so I jogged a bit and then went to look for her. The recovery was probably a little long on time and short on distance. Kristina followed my pace for the third and fourth intervals, which were spot on.
The 200s were fine. Kristina led the first two surprisingly fast. I worked to get ahead of her by a little bit on the second two, but I actually ran about half a second slower. The cool down was fine. My legs felt heavy but we averaged a reasonable 8 minute pace.