Notes
Plan as to go out at 3:52 pace and cut it down on the last 2 reps but ended up doing the workout in reverse. Had slight quad DOMS from yesterday but otherwise not feeling too bad. First rep was pretty smooth, 2nd got a little tough towards the end and I started having doubts whether I could finish the workout, aerobically it wasn't too bad but legs were getting heavy. Pushed really hard in the third rep and was happy that my pace wasn't dropping too much. With about 400m to go I knew I could finish the workout. 4th rep started out ok and really forced myself not to allow the pace to drop too much despite a desire to just jog it in at 4:00+ pace. Breathing really accelerated over last 400m but still had a bit of a kick finishing the last 200m around 3:30 pace. Overall each rep was faster than 3 weeks ago although the drop off in times was more severe. Was pretty wrecked after the workout, could barely move getting home but at least wasn't too sore.
Weather wasn't so bad, dew point around 14 or 15 and quite sunny, bit of a circling breeze so similar to 3 weeks ago, slightly hotter.
Average 6:05.5 (3:48.4 pace)