Notes
N to Foster then stopped at Cricket Hill track. my legs did not feel very good, but I did it anyhow even if it was rather disappointingly slow. it was very humid, plus after putting water on my head at halfway, my shoes were soaked and heavy.
4x400, 4x200, 4x400, 4x200. (89 88 88 88, 43 40 41 41, 88 89 90 90, 42 40 42 38). The last one at 38 felt like my top speed - any harder and my hamstrings might pop. recovery jogs were 200m except halfway and 3/4 were 400m or longer. distances in miles are close enough - recoveries were a bit longer than 200m.
very slow on the way home.