Notes
Didn't take weight this morning. Plan was to do 400/800/1200/1600/1200/800/400 with 1:00/1:30/2:00/2:30/2:00/1:30 rest. So 6.4K of work with 10:30 of rest. I thought I should be able to handle 3:45 pace given the lengthy rest and if feeling good pick up the pace in the last 2-3 reps.
Still had quite a bit of DOMs and the weather wasn't ideal as it was a pretty strong wind from the NE, mostly from the east. Plan was to do first 3 reps into wind, then the 1600 and 1200 with tailwind, 800 into wind and 400 at end with tailwind. The first 2 reps felt quite hard and maybe I went a bit too fast, the 1200 was really tough and I wasn't able to hit pace. Was pretty spent for the 1600 but did negative split it to finish strong. Same with the 1200. The next 800 into the wind was quite hard and again the pace fell shy of goal. The last 400 I tried to go all out but saved the last push until too late, felt like I could have pushed earlier for a faster split.
Overall I'm pleased with the effort considering the DOMs and the tough conditions. Felt ok cooling down after although both feet are a little sore.