Notes
Pretty pleased with workout today. Goal was to do 4x1600, first time in 6 weeks. Wasn't sure if I was going to do the workout today as the ground was wet with puddles and it was windy. However I decided to battle through. Wanted to start off fast around 3:45 pace and just see how long I could hold it for. The wind was sort of from the northwest but it was really only consistently strong in one direction in the first 500m of the even reps. Rest of the time it seemed to be hitting from the side and maybe a bit from behind during the last couple hundred metres of the even reps. As a result the even reps were definitely harder but not by a terrible margin.
I had to jump through a few puddles and navigate the wet ground and leaves but overall it wasn't too bad. Negative split all reps and only really maxed out in the last 800m of the final rep. I tried to push the pace from the start of each rep and whenever I felt the pace slipping was able to respond with a further injection of pace. Was definitely tiring by the end of the 3rd rep and just didn't have enough in the final rep to keep pace anywhere near 3:45. Was pretty wrecked after but knee seems to have made it out ok.
Overall workout compares favorably to the 4x1600 I did 10 days out from Scotia in 2015 although rests were 30 seconds shorter and a little quicker then.
August 18
6:04.2,
6:06.0
6:09.7
6:13.1
(6:08.3/3:50.2 average)
September 10
6:03.8
6:07.4
6:08.9
6:09.3
(6:07.4/3:49.6 average)
Today
5:57.0
5:57.7
6:03.1
6:07.5
(6:01.3/3:45.8 average)