Notes
Goal paces: 4x44, 4x41, 3x37, 1xfast - roughly 5k, 3k, mile. I think the goal paces are probably accurate for those distances, but my body doesn't realize how long the races are right now.
I started a 200 every 90s, after each 4, I took an extra 60 to do my PT stuff. Overall felt pretty good - the last 200 was definitely fatigue limited, so I know I was getting workout effort in, probably a bit too hard even. Trying not to think about the 29.xx's I ran at the end of a much more difficult workout last January...