Notes
Recoveries were 200m jog between 400s, 3 minutes rest (to change spikes to trainers) before and after the tempo part.
Felt shitty during the tempo, but managed a strong effort to make the last set of 400s strong. Josh smoked me by 2 seconds on the last 200m of the last interval....my effort was maxed, legs just couldn't respond due to lactic acid and general fatigue.