Notes
Forgot to take weight again. Plan was to do 4x1600 at 3:48 pace or better. Weather wasn't too bad; there was wind mostly from the east that affected reps 1 & 3. It wasn't directly in my face for the entire 1600 but there were parts where it did get gusty. I wanted to run evenly so worked harder in the odd reps.
Rep 1 was pretty relaxed, rep 2 I had to start working in the last 400m but still under control. Rep 3 started off slow so I kicked it into another gear and fought really hard the last 400m, breather became a bit accelerated but I was confident I could finish the last rep strong. The last rep started out smooth and quick and then I settled in until 800m when I started getting really tough. Breathing accelerated and upper back cramped up but I was still able to slightly increase pace to finish the last 500m or so at 3:40 pace.
Really pleased with workout. SI joint was really stiff warming up but not feeling too bad after. Right shin still with some discomfort but not worse than yesterday,
Average pace for the 4 reps was 3:46.4