Notes
19 x 500 (200 hard (3k down to mile), 300 easy continuous)
Great workout, very satisfied. After the miscommunication in the first lap, started conservative towards the back of my group, running 37-38 on the 200s. Group started to string out a bit and I moved up front, and maybe 7 in I dropped down to 34. After that, nothing was slower than 35. Eventually got down to mid to low 32s for around 5 of the last 7 I'd say. (Except for maybe 3 from the end where I felt a little hip tweak, slowed to 35, and was good to go again.)
I'd say the true accomplishment in the workout was running tough in the heat, which really took its toll on the group. I could have kept going if coach didn't stop us, but I definitely wasn't opposed to stopping in that heat. 32-33 isn't necessarily killer but it's not speed I really expected to be able to pull out right now, let alone well into a workout. Very confidence-boosting.
Not going to bother recording the splits, only took 500m splits and just looked at my watch at 200m. 500s were averaging at 1:56 according to watch. A couple were at 2:00 but nothing slower than that. I suppose the easy could have been faster but oh well (EDIT QUICK MATH puts them at about 7:15 or faster, which isn't terrible).