Notes
Still lots of DOMS in adductors and hamstrings, maybe even a bit worse than yesterday. Plan was to do 10x400 with first 4 at 5K pace (90/3:45), next 4 at 3k pace (85/3:33) and final 2 at mile pace (80/3:20). Same workout I did before Yorkville. There was a pretty strong wind from the west with some gusts from the north so the odd reps were definitely harder, tried to push these reps and relax a bit on the even reps.
Was feeling sluggish at the start but got into it pretty quickly. The first 4 reps were quite relaxed. The 3K reps were hard but I never felt like I was at my limit. Made sure to look at watch and stay below 3:35 pace. Probably ended up doing these like the first 4 a bit fast. For the last 2 reps I pushed as hard as I could without looking at watch, was actually surprised to see the 9th rep wasn't faster as it was really tough. Felt like I was at my limit for the final 100m of the 9th rep and final 200m of the 10th rep. However, did a good job of maintaining form and didn't suffer any cramping.
Overall pleased with workout as it felt easier than before Yorkville and was also faster.
First 4 reps : 88.2 (3:41)
Next 4: 83.6 (3:29)
Last 2: 83.4 (3:29)
Overall: 85.4 (3:34)