Notes
Kind of screwed up this workout. The plan was 3.5k WU, 400mx16 with 45sec. recovery in between. Target pace for 400m section was 4:30/km, or completing in 1'40"-1'50".
Used the Garmin workout feature, but mistakenly set 45min(!!) for recovery. Couldn't change the setting on watch (had to do it on computer), so almost aborted the whole workout.
In the end decided to do the workout based on time, and changed the workout to 1'50" fast, 50" recovery. Checking the pace was difficult since it was dark and couldn't see my watch well, so tried to run the first 50-60" at a controlled effort and pick up the pace towards the end if possible.
The amount of conversation you have in you head in less than 2 min. is almost comical. "you can do it" "stay positive" "to the next light" "my legs hurts" "you can take a longer break after this one" "or maybe make this the last lap?" "don't let your mind wander" "look at the moon" "why does it feel so hard?" "oh stop whining! it's only 400m for god's sake!!" etc, etc.... So much negotiation goes on.
If my Garmin was set properly, my intention was to start at 4:45/k and bring it down to 4:30/k during the last few laps. It didn't go exactly as planned (only did 8 vs. 16), but at least the overall pace is within the target range.