Notes
So I was solo on this sharpening i-pace w/o. It was 4x1200m at 5'56" pace (works out to be 1'28" quarter, 2'56" half, 4'25" three-quarters). The rest was a 600m jog with equal time. I was a bit ahead of pace so I took 4'20" rest in between reps.
There was a little spring in my step. I ran rep 1 & 3 from the 1 mile mark to the .25 mark. Reps 2 & 4 were from the zero mark to .75 on the B&H@303
My reps:
1) 4'20" (5'46" pace) - 1'23" quarter, 2'55" half
2) 4'20" (5'46" pace) - 1'24" quarter, 2'53" half
3) 4'17" (5'42" pace) - 1'22" quarter, 2'50" half
4) 4'13" (5'37" pace) - 1'20" quarter, missed the half split.
averaged 4'17" which is a bit fast but they were mostly consistent and faster going in the right direction.