Notes
Yasso 800s: 10 x ~3 min, with ~2:20 recoveries. (I ran on the road, not a track. Counted steps to start/stop each effort, i.e., 180 steps/min using a 3-count ~3 min (within 2 secs for most of them today), and 120 3-count steps for recoveries (slower cadence results in about 2:20 for most of these).
Overall, pretty satisfied. Happy that I was able to do all 10 reps, meaning that the effort level was about right from start to finish (even if not as fast as I'd like). I used the somewhat shorter recovery period based on something I read from the John Kellogg PDF (better from a training perspective). A full 3-min recovery *might* have allowed me to run faster intervals, but oh well. Still, if looking at my splits as a Yasso predictor, I would say 3:05 to 3:10 is the estimate. (Therefore, if I shoot for 3:15, then see how I feel at mile 22, I might have something left for a strong finish ... without cramps.)