Notes
Not sure what happened on #4, but I had to bail after 2 laps. Started to feel like shit after 1 lap, and just couldn't will myself to keep up with Josh once we were 700m into the interval. Some extra recovery helped me get through the last rep in a respectable time (we really pushed it the last 200m).
I have a cold with pretty severe sinus congestion, maybe I can chalk it up to some weakness due to this bug.