Notes
Pretty good workout. Pace was fast from the start which was divergent from previous workouts. Cadence was high as I think my knee was feeling a bit better and leg wasn't dragging as much. Was surprised that 400's were so fast as I haven't hit these paces in a while. Recoveries went pretty good and I was able to still negative split despite the hotter starts. Maxed out the last 200m of the 3rd 1200 and the last 400m rep. Conditions were pretty much ideal, maybe some favorable wind for the 1200's and a bit of headwind for the 400's.
Pretty much a 10 second/km improvement over when I did this workout in July.
1200's
4:26.1, 4:21.3, 4:23.0
Average 4:23.5 or 3:39.6/km pace
400's
Average 82.65 or 3:26.6/km pace