Notes
Probably foolish to do this workout. Foolish because I haven't fully recovered from my last workout and I should be in injury-prevention mode. But I wanted to get a workout in this week and it was going to be much hotter tomorrow, I'll be in Decorah on Thursday, and I don't know my plans for the weekend. And anyway I was feeling decent and wanted some redemption from Saturday.
Workout: 4 x 1200m @ 10k pace with 1min recovery.
Ended up treating this more as a 4mile xc simulation treating each 1200 as a mile in the race. So the 1st rep I got out strong and then settled into a pace, though I was breathing hard still. 4:11. The 2nd and 3rd rep I tried to maintain, feel good and I got my breathing under control. Both in 4:10. The last one I was tiring but still started out the 1st 600m at the same pace and then picked it up the last 400m. 4:03.
Form felt better this time, but my back still got tight 1/2 way through. Also, the 1200m distance was completely made up. So if any of you actually check out what paces I run, I'm giving a +-20sec confidence interval.